Daily WOD

9.22.17

12 Minute EMOM:
– Odd: Clean and Jerk Doubles (Work up in weight)
– Even: 2 Rope Climbs (get as high as possible with jump + 2 pulls)

For Time:
– 400 meter Run
– 15 Clean-and-Jerks (135/95 lb)
– 3 Rope Climbs (15 ft)
– 400 meter Run
– 12 Clean-and-Jerks (135/95 lb)
– 2 Rope Climbs
–  400 meter run
– 9 Clean-and-Jerks (135/95 lb)
– 1 Rope Climb

9.21.17

Backsquats: 4×2 (70%, 70%, 75%, 85%)

3 Walkouts at 20# over 1RM

Deadlifts: 5×1 (80%, 80%, 85%, 90%, 95%)

10 Minute AMRAP:

– 10 KB C&J (53/35)

– 20 Slam Balls (30/20)

– 30 Double Unders

9.20.17

Every 90 seconds for 15 minutes perform 1 Turkish get up with each arm.

 

16 min amrap

30 / 24 cal
20 wallballs
15 ab mats
10 kettlebell swings
5 target burpee

9.19.17

15 Minute EMOM: 1 Power Snatch

For Time:

3-6-9-12 rep rounds of

– Hang Power Snatch (95/65)

– Toes to Bar

Then, 12-9-6-3 rep rounds of

– C2B Pull-ups

– Hang Power Snatches (95/65)

9.18.17

Backsquats: 6×2 (60%, 70%, 80%, 85%, 85%, 90%, 93%)

Deadlifts: 6×1 (69%, 79%, 80%, 85%, 90%, 92.5%

 

“DIANE”

21-15-9 Deep rounds of:

– Deadlifts (225/155)

-HSPU

9.15.17

Gymnastics skills

For Time (25 minute cap) in teams of two:

– 210/165 Calorie Row

1/5, 2/10, 3/15:

– Rope Climbs

-HSPU

– 150/120  Calorie Row

1/5, 2/10, 3/15:

– Rope Climbs

-HSPU

– 90/72 Calorie Row

1/5, 2/10, 3/15:

– Rope Climbs

-HSPU

9.14.17

This week is being treated as a reload due to hurricane, we will pick up with 2 more weeks of the cycle then retest.

 

Backsquat: 8×2 up to 80%

Deadlift: 10×1 in to 85%

 

12 Minute AMRAP:

– 20 Deadlifts (135/95)

– 10 Bar Facing Burpees

– 10 Front Squats (135/95)

– 10 Bar Facing Burpees

– 5 Overhead Squats (135/95)

9.13.17

Since Monday and Tuesday were slow due to Erma we will be participating in the 9/11 memorial WOD today.  Many of you have been much less consistent over the summer months, no time like the present.

In honor of those lost in the terrorist attack on our country 16 years ago today.

In teams of 2 (team of 3 if uneven number in class) for time with 1 partner working at a time:

BUY-IN:
– 2001 m Run (8 x 250m, rotate each 250)

9 Rounds of:
– 11 Wall Balls (20/14)
– 11 KBS (53/35)
– 11 Slam Balls (30/20)
– 11 Box Jumps (24/20)
– 11 Push Ups
– 11 Ab-mat Sit-ups

CASH-OUT:
– 66 Thrusters (45, ~2977# for the number of non-terrorist killed)
– 405 Double – Unders (number of first responders killed)

NEVER FORGET

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9.12.17

Gym closed in AM, planning to be open in evening.  We have not been to the gym, we are assuming we still have power.

Due to closure on 9/11 and partial closure on 9/12 We will be having the 9/11 memorial WOD on Wednesday.

15 Minute EMOM:

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

 

3 Rounds for Time:

– 30 Calorie Row

– 10 Ground to Overhead (155/105)

– 15 Pull-ups

9.8.17

Hurricane schedule:

Friday: Closed PM

Saturday: Closed

Monday: Closed

Tuesday: Stay tuned

 

Coaches Choice