WOD 1/25/18

WOD: Hail Julius



Cash in:
50 Double unders

then

3 RFT
20 KB swings (50/40/20)
10 Burpee box jump over (24)
6 Clean and jerk (95/45)
6 Push press (95/45)

then

Cash out:
50 Situps

WOD 1/23/18

WOD:
Complete for time:

50 Double unders
10 Thrusters (115)
40 Double unders
8 Thursters
30 Double unders
6 Thrusters
20 Double unders
4 Thrusters
10 Double unders
2 Thrusters

WOD 1/16/18

WOD of Attrition:

4 RFT:
Run 800m
12 Burpees
10 Pull-ups
10 KB snatches/arm (40)
20 KB swings (50)

WOD 1/13/18

WOD A:
12 Days of Christmas
1 Snatch (95)
2 Box Jumps (30)
3 Push Press (95)
4 Toes to Bar
5 Power Cleans (95)
6 Hand Release Push-ups
7 Trap bar deadlifts (135)
8 Sit-ups
9 KB Swings
10 Drink beer
11 Lunges (each leg)
12 Strict Pull-ups

WOD B:
10 EMOM
5 Burpees
10 Squats

WOD C:
Max Pull-ups

WOD: 1/9/18

Brutal one:

12 Calorie Assault Bike
12 Power Snatch (95)

3 min rest

12 Calorie Assault Bike
8 Power Snatch (115)

3 min rest

12 Calorie Assault Bike
4 Power Snatch (135)

3 min rest

12 Calorie Assault Bike
2 Power Snatch (155)

WOD 12/14/17

Frozen feet

6 RFT
10 Pull-ups
50ft Lunge walk
15 Pushups
50ft Lunge walk
Run 200m

WOD 12/7/17

Double time:

WOD A:
5 RFT:
15 Deadlifts (155/75)
25 Sit-ups

WOD B:
20 AMRAP partners:
(complete full round while the other rests)
7 KB swings (70/50/25)
Run 100m
7 Burpees

WOD 12/5/17

WOD:

Min 0-10: Run 1 mile then max Clean and Jerks (135/115)
Min 10-13 Rest
Min 13-20 Run 800m then max Snatch (115/95)
Min 20-23: Rest
Min 23-27 Run 400m then max Thruster (95)

WOD 11/28/17

WOD A:

5 rounds for time:

Mrs Wentz - the unknown Eagles lucky charm!
(she's just borrowing the Sproles jersey)

10 Pull-ups
15 Push-ups
20 Situps
25 Air squats


WOD B:

15 min AMRAP

2 KB swings (50)
Run 100m
4 KB swings
Run 100m
6 KB swings
Run 100m
~continue adding 2 swings each round

WOD 11/21/17

WOD “Front Loader”

Teams of 2:

AMRAP 7

33 Push Press (95/65)

33 Push Press (115/80)

AMRAP Push Press (135/95)

rest 3 minutes
AMRAP 7
33 Front Squats (95/65)
33 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
33 Hang Power Cleans (95/65)
33 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

WOD 11/16/17

WOD: Happy Birthday Graham!

“Three Cheers”

AMRAP 18:

3 Kettlebells Swings (53/35) 

3 Box Jump Overs (24/20) 

200m Run

6 Kettlebells Swings (53/35) 

6 Box Jump Overs (24/20) 

200m Run

9 Kettlebells Swings (53/35) 

9 Box Jump Overs (24/20) 

200m Run

Climbing by 3’s until cap.

WOD 11/14/17

WOD: 

On the Minute x 10

4 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 DoubleUnders

200 Meter Run

WOD 10/5/17

WOD:

15-12-9-6-3

Pull-ups
Push jerk (115)

30 double unders after each set

WOD 10/3/17

WOD:

Run 800m

5-3-1
Snatch (135/115)
Burpees

Run 200m

5-3-1
Power clean (135/115)
Burpees

Run 200m

5-3-1
Front squat (135/115)
Burpees

Run 200m

5-3-1
Deadlift (205/185)
Burpees

Run 800m

WOD 8/29/17

WOD: Dallas 5

5 5-min AMRAPs

Burpees

7 Power snatches (75)
7 Push-ups

Turkish get-ups (35)

7 Deadlifts (155)
7 Box jumps (24)

Run

WOD 8/15/17

WOD: Explore Curtis P

5 RFT:

7 Curtis P complex (power clean, lunge each leg, OH press)
15 KB swings (50)
20 Push-ups
15 Sit-ups

WOD 8/10/17

WOD 1/2 Holbrook

Cash in:
Roxanne (classic)

Holbrook
5 rounds for time:
5 Thrusters (95)
10 Pull-ups
100m sprint

Cash out:
Partner variation medicine ball tosses with situps during rest

Finisher:
400m farmers carry

WOD(s) 8/8/17

After a week of vacation with minimal movement and maximal Doritos and beer, my day offered 3 workouts to get me on track:

WOD 1:

Vinyasa Yoga


WOD 2:

EMOM 24
Min 1 - 5 Strict pullups
Min 2 - 15 KB swings (50)
Min 3 - 30 Double unders


WOD 3:

Skill:
Burgener warmup
Power clean
Snatch

4 RFT
5 Power clean (135)
5 Deadlifts (135)
5 Ring dips
5 Ring flips
80m Lungewalk

WOD 7/20/17

5x5 Deadlift

WOD: 3 Stooges

9 AMRAP
9 Clean and Jerks (135/95)
7 Knee to elbow
5 Burpees

Cash out:
3x150m hill sprint

WOD 7/18/17

WOD: Hemi Fran (ish)

4 RFT
5 Split squat thruster ea (95/45)
10 Pullups
25 Double unders