Category Archives: WOD

Warm-up: Shoulder dislocates 10 – OHS (NTW) 10 – Kips 10 – Good mornings 10 – Jumping jacks 25 – HSPU 10 – Press w/bar 10 – Wall Ball 10 Strength: Press 5-5-5+ (Add 2.5k) 65-75-85% W1 WOD: AMRAP in … Continue reading →

Warm-up: Shoulder dislocates 10 – OHS (NTW) 10 – Kips 10 – Row 400m – Pass thrus 10 – Deck squats 10 – Pull-ups 10 Strength: Open 5-5-5+ 65-75-85% W1 WOD: 1K Row 30 Box jumps 24″ 60 Pull-ups 30 … Continue reading →

Warm-up: Shoulder dislocates 10 – OHS (NTW) 10 – Kips 10 – Good mornings 10 – Back squat w/bar 10 – Push Press w/bar 10 – Squat cleans w/bar 10 – Pull-ups 10 Strength: Back Squat 5-5-5+ (Add 5k) 65-75-85% … Continue reading →

Warm-up: SMC- Front squat w/ bar 10 – Press w/ bar 10 – Windmill 10 (touch opposite toes) – Row 400m Strength: OHS Take 10 min – 8×2 Work up weight WOD: 2 Rounds 10 Right arm Front squat 10 … Continue reading →

Warm-up: SMC – PSU 20 – PU 20 – Sqts 20 – SU 20 – Scorpions 10 Strength: Snatch Take 10 min Work up the weight WOD: JANA’s 40TH BIRTHDAY 4 Chippers with 4 exercises done 10x each (40) with … Continue reading →

Warm-up: SMC 10 ea – Jumping Jacks 25 – DL w/bar 10 – PSU 10 – Dips 10 – V-ups 10 – KBS 10 Strength: Power Cleans 8×2 75% of 1RM WOD: Run 400m DL x20 @145/120# PSU x20 DL … Continue reading →

Warm-up: Shoulder Mobility Circuit – Good mornings 10 – Dips 10 – Deck Squats 10 – DU 10 – Squat cleans w/bar 10 – Mt. climbers 30 Strength: Back Squat 5-3-1+ 75-85-95% W3 WOD: Steve’s “40th” Birthday Wod Birth date … Continue reading →