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WOD Archives: May 2014

Partner Saturday

Partner Workout – Teams of 3 A. 10 Mins with two athletes working at a time: 1) Max KB Snatch @ 50/35# 2) Max Handstand hold. *3rd athlete times the hold with stopwatch B. With two athletes working at a time, complete the following for time 100 Cal Row 100 Kb Swings (American) @ 50/35# 100m Run x 10 MORE »

Friday 5/30/2014

“Manion” Seven rounds for time of: Run 400 meters 29 Back squats @ 135/95# 6K Training Workout 1: 4 x 1500m, 10 min rest at 6K goal pace Record average split for each 1500m Workout 2: 6K Steady State, take 10 strokes at race pace 500m split each 1000m mark/ race pace from 100m – 0m. MORE »

Thursday 5/29/2014

A. Power Clean + Front Squat + Jerk – 8 sets of 1 complex (1 clean + 1 squat + 1 jerk) rep @ RPE 6-7 B. Deficit 2″ Clean Pull – 5 sets of 3 reps @ RPE 7-8 + 7 Rounds 7-1 OHS @ 95/64# 10 Wall Ball @ 20/14# Oly Focus Athletes C. Overhead Squat – 6 sets of 3 reps @ RPE 7-8 Basecamp A.1 Bench Press 3 x 10 A.2... MORE »

Wednesday 5/28/2014

Fitness A. Back Squat – 6 sets of 3 reps @ RPE 7-8 + 250m Row 10 KB Swings, 50/35# 10 Burpees 10 KB Swings, 50/35# 10 Burpees 10 KB Swings, 50/35# 250m Row -Rest 7 mins- x 2 6K Training Workout 1: 4 x 1500m, 10 min rest at 6K goal pace Record average split for each 1500m Workout 2: 6K Steady State, take 10 strokes at race pace 500m split each 1000m mark/ race pace from 100m – 0m. MORE »

Tuesday 5/26/2014

Fitness A. Power Snatch + Overhead Squat – 8 sets of 1 complex (1 snatch + 1 squat) rep @ RPE 6-7 + 5 Hang Power Snatch @ 125/85# 150m Row Sprint Rest 2:30 x 4 -Rest 5 mins- 5 Hang Power Cleans @ 125/85# 150m Row Sprint Rest 2:30 x 4 MORE »

Monday 5/26/2014

“Murph” 1 mile run then 100 pull ups 200 push ups 300 squats (partition pull-ups, push-ups, and squats as you see fit) 1 mile run Athletes may choose to wear a 20# weight vest or body armor for the workout. MORE »

Saturday 5/24/2014

9AM Class A. Snatch – heavy triple B. Clean & Jerk – heavy triple C. Back Squat – heavy triple 10AM – Partner Workout – In Teams of three A. 10 Mins to move as much weight as possible in an OHS. Any weight can be loaded on the bar but only one attempt per athlete at any given weight, bar can not get lighter. B. One athlete working at a... MORE »

Friday 5/23/2014

A. TGU – 10 Minutes to work up to a heavy single, both arms. B. “Karen” 150 Wall ball @ 20/14# -Rest 15 minutes- C. 2k Row @ 100% 6K Training Workout 1: 2 x 6K with 3 min rest - Average split @ 2:15 - 2:25/ 500m based on endurance fitness base. Record average split each 6K. Workout 2: 10K Steady State (no breaking it up!) - Try to go faster than your average split for the 10K pulled... MORE »