Category Archives: WODs

These are Past WODs by Date

Thursday October 18, 2012

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings

Mats
Ladders

WOD
30 minutes
20 yard sprints
on the minute
every minute

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Wednesday October 17, 2012

100 Ball Slams for Time

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Front Squat 5×5
Thrusters 3×15

WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist

Thursday October 11, 2012

Warm Up
800m Run

WOD – “Fight Gone Bad”

Push Press 65#/45# bar

Box Jumps 20″/16″

SDLHP 26kg/20kg kettle bell

Jump Rope (every 10 rev. equals 1 repetition)

Ball Slams 20#/12#

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on jump rope where every 10 revolutions equals one rep