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FEBRUARY ARCHIVES
WOD SAT 09.02.28
5 x Pull ups
10 x Push ups
15 x Squats
Every minute on the minute. Go for as long as you are able – score last round completed.
WOD FRI 09.02.27
Press x 3-3-3-3-3
The Press is a shoulder isolation movement. Do not use your hips to push the load. We are working on building solid shoulder strength.
Clean the bar up from the ground and find your 3 rep max.
WOD THUR 09.02.26
Row 2000m
rest 4 min
Row 1000m
rest 2 min
Row 500m
rest 1 min
Row 250m
rest 30 sec
Row 125m
rest 15 sec
Row 100m
Go home. Score combined rowing time.
WOD WED 09.02.25
How many pull ups can you do in 20 minutes?
Score full range of motion pulls only.
WOD TUE 09.02.24
Tabata Squats
Tabata Push ups
Tabata Pull ups
½ Tabata Squats
½ Tabata Push ups
½ Tabata Pull ups
Rest one minute between exercises. Score lowest round.
WOD MON 09.02.23
For time:
25 x Thrusters
35 x Hang Power Snatch
45 x Squat Clean and Jerk
With a 95lb (65lb), let’s get it done. Squat Clean may be broken into a Power Clean + Front Squat if needed.
WOD SAT 09.02.21
5 Pull Ups
10 Push Ups
15 Squats
AMRAP in 10 minutes!
KB Swings (24,16)
Pull Ups
Sit Ups
30/20/10
Finish with 1000 M Row
All for time!
Front Squat X 1-1-1-1-1
Find Your Max!
Run 400 M
25 X Press (65,45)
Run 400 M
25 X Push Press (85,65)
Run 400 M
25 X Jerk/Squat Jerk (105,85)
WOD TUES 09.02.17
WOD MON09.02.16
Power Clean
Load on the plates and go!
Rest as needed between rounds;
no more than 5 minutes.
WOD SAT 09.02.14
‘7&7’
7 x 24kg KB Snatch
7 x Pull ups
7 x Burpees
7 rounds for time.
WOD FRI 09.02.13
WWII Era PT Test:
Max Pull ups
Max Squat Jumps
Max Push ups
2 min of Sit ups
300yd Shuttle Run
Raw scores will be converted to point system and totaled IAW Era score charts.
The PT test will be administered today during the following times only:
630am, 830am, 4pm, and 6pm.
WOD THUR 09.02.12
Today is going to be used as a mock test day. To help you succeed at tomorrow’s PT test, we will go through the motions today, practicing the events and orientating you to the task. Otherwise consider today a day of rest for the upcoming event.
The PT test will be administered tomorrow during the following times only:
630am, 830am, 4pm, and 6pm.
Take note of this as there will not be enough time to complete if you’re late.
WOD WED 09.02.11
Buddy Team 30/30 Sprints @ 12 minutes:
So…
1) partner up with another athlete
2) take turns sprinting on the rower for 30 seconds each
3) repeat until 12 minutes is up; clock does not stop for change outs
Longest team distance in 12 minutes wins!
WOD TUE 09.02.10
With a 95lb Barbell:
7 x Thrusters
7 x Hang Power Cleans
7 x Power Snatch
AMRAP in 20 min.
WOD MON 09.02.09
100 x Pull ups
100 x Push ups
100 x OH Squats @ 45lbs
For time.
WOD SAT 09.02.07
OH Squat 3-3-3-3-3
This is 5 sets of work very close to your 3-rep max. Warm up thoroughly.
WOD FRI 09.02.06
75lb Hang Power Snatch
Pull ups
10-9-8-7-6-5-4-3-2-1
For time.
WOD THUR 09.02.05
Tabata Squats
5 min of Jump Rope
Bottom to Bottom Tabata Squats
No slouching in hole – chest up, knees wide, weight onyour heels!
WOD WED 09.02.04
Warm up by practicing your Pull ups, Squat Jumps and Push ups for the PT test next week.
1000m Row
30 x Thrusters @ 95lbs
30 Pull ups
500m Row
15 x Thrusters @ 95lbs
15 x Pull ups
For time.
WOD TUE 09.02.03
Warm up by practicing your Pull ups and Squat Jumps for the PT test next week (ask me.)
Then…
10 x Weighted Sit ups
10 x Elevated Push ups
10 rounds for time
Weighted sit ups will be done with Kettlebells out to arms reach and using an Abmat; Elevate your feet off of bumper plates for push ups.
WOD MON 09.02.02
1) Find your max Power Clean x 1-1-1-1-1-1…
2) Run 1 mile…
3) Subtract 25% off your one-rep max and complete
20 x Power Cleans with that weight.
Pace yourself with the max PC’s; the mile is timed; the reps need only be completed.
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