Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups
- Back Squat: 5 x 4 @ 80%
2. For time:
60 Double unders
30 Wallballs
15 Bar Muscle ups
30 Wallballs
60 Double unders
muscle up
WOD Tuesday October 30th
Warm up: Bear crawl x 200 ft
- Every 90 seconds for 12 sets:
Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)
Evens: Strict press x 3 + Push press x 2 + Jerk x 1
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.
WOD Wednesday October 24th
Warm up: 500 meter row / 20 air squats / 10 burpees
3 Rounds for time:
5 Power cleans @ 155 / 103
10 Muscle ups
4 Power clean and jerks @ 155 / 103
20 Calorie row / bike / run / ski
3 Hang cleans @ 155 / 103
30 Box jumps @ 24 / 20″
2 Clusters @ 155 / 103
40 Mountain climbers (single count)
1 Cluster + jerk @ 155 / 103
Anyone Remember this? Old School.
WOD Wednesday October 3rd
Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8
Every 2 minutes for 32 minutes:
Rounds 1 – 4:
2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps
Rounds 5 – 8:
1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps
Rounds 9 – 12:
1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps
Rounds 13 – 16:
1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps
Who is this?
WOD Wednesday July 24th
Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR
- 10 Rounds for time:
2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar)
100 meter run
2 Muscle ups ( bar or ring) or 4 chest to bars or 6 pullups
100 meter run
WOD TuesdayJuly 10th
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5
- Every 30 seconds for 12 sets: 1 Power snatch
2. Every 40 seconds for 10 sets: 1 Snatch
3. Every 50 seconds for 8 sets: The right # of toes to bar
4. Every 60 seconds for 6 sets: The right # of Muscle ups
5. Every 70 seconds for 4 sets: 20 Lateral bar jumps
WOD Wednesday July 4th
Warm up: Group warm up
JOHNSON U.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.
He is survived by his wife, Durinda. First posted July 9, 2010 |
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Complete as many rounds as possible in 20 minutes |
WOD Thursday March 22nd
Warm up: Empty bar work
- Every 3 minutes for 18 Minutes:
1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch
6 Muscle ups / 12 Pullups
2. For time:
Run 400 meters with something
* Sand bag, med ball, kettlebell, plate, yoke, small person, etc.
Run 400 meters
3. Accumulate 3 minutes of L- sit
WOD Monday February 26th
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR
- Front Squat: 20 minutes to find 1 rep max
2. Every minute on the minute for 16 minutes:
Minutes 1 – 4: 5 Thrusters + 5 Pullups
Minutes 5 – 8: 5 Power cleans + 5 Toes to bar
Minutes 9 – 12: 4 Thrusters + 4 Chest to bar pullups
Minutes 13 – 16: 4 Power cleans + 4 Muscle ups
WOD Wednesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk
” Foreplay”
14 rounds for time of:
2 Muscle ups
7 Deadlifts @ 135 lbs
14 Lateral barbell jumps (double count)
