WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions

  1. 3 Rounds NOT for time:

3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )

20 V ups

2. For time:

20 Strict press @ 115 \ 73

50 Double unders

15 Push presses @ 135 \ 83

50 Double unders

10 Push jerks @ 155 \ 93

50 Double unders

5 Split jerks @ 175 \ 103

50 Double unders

That’s what I’m talkin’ bout.

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10

  1. Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

2. For time:

50 Double unders

10 Overhead Squats

40 Wallballs

8 Hang Snatches

30 Double unders

6 Overhead squats

20 Wallballs

4 Hang Snatches

10 Double unders

2 Overhead squats

*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.

WOD Wednesday March 18th

It’s time to get ready for the Havoc Games! Grab a partner and start training!

Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg

For time:

10 Thrusters @ 115 / 83

10 Pullups

8 Thrusters @ 135 / 93

12 Pullups

6 Thrusters @ 155 / 103

14 Pullups

4 Thrusters @ 175 / 113

16 Pullups

2 Thrusters @ 195 / 123

18 Pullups

directly into:

18 Box jump overs

2 Jerks @ 195 / 123

16 Box jump overs

4 Jerks @ 175 / 113

14 Box jump overs

6 Jerks @ 155 / 103

12 Box jump overs

8 Jerks @ 135 / 93

10 Box jump overs

10 Jerks @ 115 / 83