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Monthly Archives: September 2017

Sunday, October 1, 2017

A1.  Dumbbell Power Snatch – 3 reps/side X 5 sets, rest 2:00-3:00

 

A2.  Peg Board Ascents – 2 unbroken X 5 sets, rest 2:00-3:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Saturday, September 30, 2017

Alternate Every Minute on the Minute (EMOM) for 20 minutes of:

Burpees
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post reps per round and totals to comments.

WOD Leaderboard
No Comments

Friday, September 29, 2017

A. 7 Rounds for time(s) and load(s):

50 Double Unders
10 Thrusters
REST 2:00

B.  Twisting medicine ball toss to wall 10-15 reps per side alternating with 45s side bridge per side X 3 sets.

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 3

Thursday, September 28, 2017

1 Round for time:

Run 1 mile, then
21, 15, 9 rep rounds of:
Power Snatch – 115#/75#
Chest to Bar Pull-ups, then
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Wednesday, September 27, 2017

Front Squat – 5, 5, 5, 5, 5

Compare to October 05, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Tuesday, September 26, 2017

Attollo Cup WOD 1 – 2017

In partners complete As Many Rounds As Possible (AMRAP) in 18 minutes of:

75 Cal Row
75 Overhead Squats (OHS) – 115#/75#
75 Toes to Bar
40 Handstand Push-ups (HSPU’s)
75 Box Jumps – 24”/20”
75 Shoulder to Overhead – 115#/75#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Monday, September 25, 2017

“Grace”

30 Clean and Jerk for time – 135#/95#

Compare to February 08, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, September 24, 2017

As Many Rounds As Possible in 20 minutes of:

Run 400m
AMRAP Shoulder Press – 95#/65#

Coach’s notes:

Post rounds complete and reps per round for press, plus total reps to comments.

WOD Leaderboard
Comments: 3

Saturday, September 23, 2017

5 rounds for time(s):

8 Clean and jerk – 135/95#
16 Cal row/bike/ski
24 Alternating single leg squats (pistols)
REST 2:00

Coach’s notes:

Post time per round and total works time to comments.

WOD Leaderboard
Comments: 5

Friday, September 22, 2017

Attollo Cup 2017 3A & 3B

To view full description of WOD click on “Workout of the Day” on menu tab.

Comments: 5