WODs

Friday, Jan. 15, 2021

14! (Evens Only)

  • Athlete Choice Movement #1 (Ascending)
  • Athlete Choice Movement #2 (Descending)

OR

2 Rounds of 10! (Ascending)

  • Athlete Choice Movement #1
  • Athlete Choice Movement #2

 

 

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Thursday, Jan. 14, 2021

For Time:

  • 20/18/16/14/12/10 Calorie Row
  • 10/12/14/16/18/20 Alternating Hang Dumbbell Power Snatch
  • 20/18/16/14/12/10 Dumbbell Lunge Steps
  • Use a single set of dumbbells.

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Monday, Jan. 11, 2021

6 Rounds:

  • 6 Dumbbell Bench Press
  • 6 Front Squat
  • 9 Box Jump Overs
  • Use the same weight for press and front squat.
  • Increase weight each round.

Then:

3 Rounds:

  • 12 Wallball Sit-Ups
  • 9 Toes-to-Bar
  • 6 Prisoner Get-Ups

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Friday, Jan. 8, 2021

For Time:

  • 99 Double-Unders
  • 88 Mountain Climbers (L=1, R=2)
  • 77 second L-Sit/Hang
  • 66 Lunge Steps
  • 55 Pull-Ups
  • 44 Medicine Ball Cleans (14lbs./20lbs.)
  • 33 Box Jumps
  • 22 Ring Dips
  • 11 Handstand Push-Ups

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Monday, Jan. 4, 2021

For Time:

  • 5! Hang Squat Clean (Ascending/Descending; Increments of 1)
  • 15! Toes-to-Bar (Ascending/Descending; Increments of 3)
  • 25! Double-Unders (Ascending/Descending; Increments of 5)

Example:

  • 1/3/5
  • 2/6/10
  • 3/9/15
  • 4/12/20
  • 5/15/25
  • 4/12/20
  • …
  • 1/3/5

 

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Thursday, Dec. 31, 2020

Good Riddance 2020!

Partner WOD

Using only dumbbells, move 2020lbs. using each of the following movements:

  • Thruster
  • Deadlift
  • Bench Press
  • Overhead Dumbbell Sit-Ups

One partner working at a time. Each team member must use the same dumbbell weight. Different weights can be used for each movement, but can not be changed once the reps have been started. Use the weight of a SINGLE dumbbell when computing reps. For example if a team decides to use 30lbs. dumbbell for bench press they would need to perform 64 reps (2019 / 30 = 67.3) as a team to complete the movement.

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Monday, Dec. 28, 2020

5-5-3-3-3-1-1-1-1

  • Clean & Jerk
  • Increase weight after each set

The athlete performs the following cycle once between 5 sets of their choice.

  • 15 second L-Sit Hold/Hang
  • 30 Double-Unders

 

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Wednesday, Dec. 23, 2020

Weight Vest Wednesday

For Time:

  • 1600m Run
  • 100 points total from the following movements
    • 1 point: Double-Under
    • 2 points: Sled Push Down/Back
    • 3 points: Ring Dip or Kick-Up to Handstand
  • Divide Run distance and points as desired.

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