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WOD'S ARCHIVE

  • Monday October 13 2014

    By Austen Dyer | In WOD | on October 12, 2014

    Strength: 20 Min to find 1 RM OH Squat WOD: 8 MIN AMRAP 6 OH Squat (115/75) 8 Barhop facing burpees

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  • Sunday October 12 2014

    By Austen Dyer | In WOD | on October 5, 2014

    Strength: 15 min to find 1 RM weighted Pull-up WOD: 4 RFT 500 M Row 8 M handstand walk 10 Burpees

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  • Saturday October 11 2014

    By Austen Dyer | In WOD | on October 5, 2014

    WOD: (Teams of 2) SNATCH Ladder (Partners add total weight for score) Then… 6 Min to find ME Wall Ball (Partners add total reps) Scoring= every 10lbs on snatch= 2/ 5lbs= 1 point Add points to wall ball reps for final score.

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  • Friday October 10 2014

    By Austen Dyer | In WOD | on October 5, 2014

    Strength: Back squat: 3×10 WOD: 2 Mile time trial  

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  • Thursday October 9 2014

    By Austen Dyer | In WOD | on October 5, 2014

    WOD: 400 M Run 15 S2O (155/105) 9 Muscle-ups 400 M Run 12 S2O (“”) 6 Muscle-ups 400 M Run 9 S2O (“”) 3 Muscle-ups

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  • Wednesday October 8 2014

    By Austen Dyer | In WOD | on October 5, 2014

    WOD: 10 Min EMOM Evens: 6 back rack walking lunge (135/95) Odds: 4 Front Squat (70% of 1 RM) 1 Min Rest 10 Min EMOM Evens: 4 weighted Ring dip Odds: 4 Bench Press (70%) Alternating exercises every minute

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  • Tuesday October 7 2014

    By Austen Dyer | In WOD | on October 5, 2014

     10 Min EMOM Even: 6 Behind the neck Push press @7-8 even: Consistent UB c2b RX 8 Notes: If you csan clean the weight up then do that. If cleaning it up will make the weight you use for the PP decrease then take it from the rack. C2B should be a consistent number so […]

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  • Monday October 6 2014

    By Austen Dyer | In WOD | on October 5, 2014

    Strength: 20 Min to Find 1 RM Clean and Jerk WOD: 10 Min AMRAP 4 Squat Cleans (155/105) 6 HSPU 8 T2B

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  • Sunday October 5 2014

    By Austen Dyer | In WOD | on September 28, 2014

    Strength: 6 x Complex: 1 Hip Snatch 2 Hang Snatch 3 OH Squats

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  • Saturday October 4 2014

    By Austen Dyer | In WOD | on September 28, 2014

    TEAM WOD: (4 Person Teams) 3 RFT: 100 KB G20 (24kg/16kg) (2 Partners may work) 100 Body Hop Burpees (all teammates may work) 100 Tire Flips (2 Partners flip tires/2 partners hold wall squat)”

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