Thursday, March 7th WOD


Partner WOD:  6 rounds for time

-2, ‘No-jump’ Rope climbs 15’

-20 Alternating DB Snatches 50/35 lbs

Break the rounds up as desired.

Accessory work:  3 sets, not for time, athletes choose reps

-1-Legged DL

-Split squats

Single-leg squats

Wednesday, March 6th WOD


WOD:   “Upside down Annie”
-50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk
-40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk
-30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk
-20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk
-10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk

This workout is for time.

Tuesday, March 5th WOD


WOD:  Every 3 minutes, For load

-3 Bench press

-10, 15, 20m Shuttle sprint

Athletes are trying to complete a 3RM.  They will perform 3 Bench presses immediately into the shuttle with a two-hand touch on the ground.  Rest with remaining time. The workout ends when the athlete can no longer perform 3 successful consecutive lifts.  

Monday, March 4th WOD


WOD:  “Popeye”

18-15-12-9-6-3

-Power snatch 75/55 lbs

-Thruster 75/55 lbs

-Calorie row

This workout is for time.

Int WOD:  For time

15-12-9-6

-Power snatch 75/55 lbs

-Thruster 75/55 lbs

-Calorie row

Novice WOD:  For time

15-12-9-6

-Hang power snatch 55/35 lbs

-Thruster 55/35 lbs

-Calorie row

Saturday, February 16th WOD


WOD:  “Double Bubble”

6 rounds for time

-25 Double Unders

-10 Alternating DB power snatch 50/35

-25 Double Unders

-10 Pull ups

10 minute time cap. At minute 11:

41:00-45:00

AMRAP 4:

-Snatch 155/105 lbs

Power or squat. At minute 16:

46:00-50:00

AMCAP 4:

-Calories on the Rogue Echo Bike

Friday, February 15th WOD


WOD: Back Squat EOMOM 18 (Every other minute for 18 minutes)

-Set 1:   5 reps @ 70%

-Set 2 :  3 reps @ 75%

-Set 3 :  1 rep @ 80%

-Set 4 :  5 reps @ 75%

-Set 5 :  3 reps @ 80%

-Set 6 :  1 rep @ 85%

-Set 7:   5 reps @ 80%

-Set 8:   3 reps @ 85%

-Set 9:   1 rep @ 90%

Tuesday, February 12th WOD


WOD:  AMRAP with a partner

AMRAP 5

-5 Power cleans

-5 Front squats

-5 STO

Rest 3 minutes, add weight.

AMRAP 5

-5 Power cleans

-5 Front squats

-5 STO

Rest 3 minutes, add weight.

AMRAP 5

-5 Power cleans

-5 Front squats

-5 STO

“I go, you go format”

-Athlete A will complete one round followed by Athlete B and so on for five minutes.

-Score each round separately.

Rx+ 135/95, 155/110, 185/125

Rx 115/80, 135/95, 155/110

Int 95/65, 115/80, 135/95

Nov Discuss with Coach