Category Archives: Workout of the Day

WOD 140730

Strength:
A) 3 Position Snatch (floor, hang, hip): 80% x 3 sets
Skill:
Wall Walks into HS walks from wall, 3-4 sets
WOD
For Time:
Run 400m
15 Clean & Jerks 135/95
15 Box Jumps 24/20
10 Clean & Jerks
10 Box Jumps 24/20
5 Clean & Jerks
5 Box Jumps 24/20
Run 400m
Post time to SugarWOD/Comments

Posted in | Tagged , , , , , , , , , | Leave a comment

WOD 140729

Strength:
A) Power Jerk + Split Jerk: 1+2 x 3 sets AHAP, rest 1 min (from rack or blocks)
B) FS: 50/10, 55/10, 65/10, 75/10
WOD
3 Rounds
25 GHD Sit Ups
15 Toes to Bar
10 HSPU (no kipping)
Post time to SugarWOD or Comments.

Posted in | Tagged , , , , , , , , , | Leave a comment

WOD 140728

 
Strength:
A) C&J Blocks Below Knee: 80/2 cleans+1jerk *3 sets, rest 1 min
B) EMOM x 5 min: 3 UB Hang Clean, increasing load after every successful set
WOD
“2008″
5 Rounds for Time
5 Deadlifts 275/185
10 Burpees
Post time to SugarWOD/Comments.
 

Posted in | Tagged , , , , , , , | Leave a comment

WOD 140727

Sunday Funday!
Strength:
A) Clean: EMOM x 6 min: 3 TNG, starting at 50%, add 5% every minute
WOD
For Time:
1k Row
20 Alt KB Snatch (70/53) (10 L/10 R any which way)
20 OHS (115/75)
500m row
10 Alt DB Snatch
10 OHS
250m row
5 Alt DB Snatch
5 OHS
Post time to SugarWOD/Comments

Posted in | Tagged , , , , , , , , | Leave a comment

WOD 140726

8:30am Free Community Class

9:30 Regular Class
Strength:
A) Snatch EMOM x 6 min: 3 TNG Snath + 3 OHS; start at 50% and add 5% every minute
Skill:
Practice Wall Walks to HS Walks from wall
WOD
“Nicole”
20 AMRAP
400m Run
ME Pull Ups
Score total Pull Up Reps to SugarWOD/Comments.

Posted in | Tagged , , , , , , , , | Leave a comment

WOD 140725

Strength:
A) EMOM x 5 min: 1 Power Clean + 5 Push Press + 2 TNG Push Jerk: increase load each starting @ 50%
B) FS: 50/10, 55/10, 60/10, 70/10
WOD
3 Rounds
100m Sandbag Run 45/25#
12 Power Snatches (135/95, 115/80, 95/65)
25 Wall Balls (20/14)
Post time to SugarWOD or Comments (androidians)

Posted in | Tagged , , , , , , , , | Leave a comment

WOD 140724

Open Gym
Complete any day from Saturday through Wednesday, start to finish, strength, skill and WOD!
Post score to SugarWOD to date of your choice. ┬áIf you don’t have SugarWOD (androidians) post to comments.

Posted in | Tagged , , , , , , , , , | Leave a comment