3 Friends and a Wod

Saturday, December 19, 2015 3 Rounds for Time: (In teams of 3) 50 Calorie Row 40 Bar Facing Burpees 30 Chest to Bar Pullups(chin over)(jumping) 20 Thrusters(135,95)(115,75)((75,55)(55,35) Here is another great Saturday team wod!  We will go...

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Use the Force

Friday, December 18, 2015 Deadlift: 3-3-3-3-3 (build up as heavy as possible, with good form) Then, 2 Rounds: 100 Double Unders(2 minutes attempts)(150 singles) 25 Wall Balls(20,14)(14,10)(10,6) 15 Toes to Bar(knee raises)(abmat) Today we will...

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Push Power

Wednesday, December 16, 2015 Push Jerk: 1-1-1-1-1 Then, 21-15-9 for Time: Push Jerk (50% of today’s 1 rep) Bar over Burpee Situp Today is a mostly based off of the push jerk.  This is also known as the power jerk and is not as commonly used...

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Mixture

Monday, December 14, 2015 5 Rounds for Time: 400 Meter Run 15 Power Snatches(95,65)(75,55)(55,35)(35,15) We have another warm December day to take advantage of.  There won’t be many more warm days where we can comfortably get outside until...

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Pause

Monday, December 14, 2015 Pause Front Squats:(3 seconds) 3-3-3-3 Then, 3 rounds for time: 7 Squat Cleans(135,95)(115,75)(75,55)(55,35) 14 Pullups Our strength work today is going to involve a pause to our front squat.  In the bottom of the front...

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Embrace It

Saturday, December 12, 2015 35 Minute AMRAP: 800 Meter Run 15 Burpees On average the majority of our workouts are in the 8-15 minute range.  We will run it out to 20 minutes at least once a week and pretty regularly on Saturdays we go longer...

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Every Minute

Friday, December 11, 2015 EMOM x 12 minutes (Every Minute On the Minute) 4 Rounds of: Minute 1: Clean and Jerk x 1 (building each round) Minute 2: Unbroken Toes to Bar x 10 (knee raises)(abmat) Minute 3: Rest Then, 3 Rounds for Time: 7 Deadlifts...

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