W.O.D.

  • 10.22.14

    1. “Filthy 50″
    50 reps of the following for time:
    Box Jumps, 24/20″ – Games standards
    Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
    KBS, 35/25
    Walking Lunge Steps
    Knee To Elbows
    Push Press, 45/35
    Hip Extensions
    Wall Balls, 20/14
    Burpees
    Double unders

    Resurgens Endurance - 2 Mile Time Trial



  • 10.21.14

    1. Partner WOD:

    "Double Fran"

    2 Rounds for time 

    21-15-9 

    Thrusters 

    Pull-ups


  • 10.20.14

    1. Clean and Jerk
    1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

    2. For time:
    30-20-10 Squat Cleans, 135/95
    15-10-5 Strict HSPU 

    Resurgens Endurance - 2 x 200m with 60 sec rest, 2 x 400m with 90 sec rest, 2x 800m with 2:00 rest


  • 10.17.14

    1. Mobility

    2. For time:
    50-40-30-20-10 Wall Balls 20/14lbs
    100-80-60-40-20 Double unders 

    Resurgens Endurance - 4 x 1 mile alternating between 400m at 5k TT pace and 400m at 1 mile TT pace, 4:00 rest intervals


  • 10.16.14

    1. Mobility

    2. Death by Power Clean, 155/105

    - Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

    - If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

    Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

    Tomorrow - Wallballs & Double unders

  • 10.15.14

    1. Squats
    5×5 Back Squats, across

    2. For Time:
    30 Chest-to-Bar Pull-Ups
    400m Run
    15 Overhead Squats (135/95)
    800m Run
    15 Overhead Squats (135/95)
    400m Run
    30 Chest-to-Bar Pull-Ups

    Resurgens Endurance - 8 x 1:00 at 95% effort with 2:00 rest intervals

    Tomorrow - Mobility + Power Cleans

  • 10.14.14

    “Fight Gone Bad”
    3 rounds for max reps of:
    1 min Wall Balls, 20/14
    1 min Sumo Deadlift Highpull, 75/55
    1 min BJ, 20″ – not Games standards.
    1 min Push Press, 75/55
    1 min Row for Cals
    1 min Rest


  • 10.13.14

    1. Front Squats
    5×2 Front Squats, across

    2. For time:
    100 Double unders
    followed by: 21-15-9 of:
    KBS, 2-pood/1.5-pood
    Burpees
    Followed by:
    100 Double unders

    Resurgens Endurance - 5 x 200/100/100 compound sets with 2:30 rest intervals: read this as 5 x 400m, but you will run the first 200m at a steady pace, the next 100m at recovery pace, and the last 100m at sprint effort.

    Tomorrow - "Fight Gone Bad"

  • 10.12.14

    Rest Day!  
    Love is patient, love is kind.  Love does not envy, is not boastful, in not conceited, does not act improperly, is not selfish, is not provoked, and does not keep a record of wrongs.  Love finds no joy in unrighteousness but rejoices in the truth.  It bears all things, believes all things, hopes all things, endures all things.  Love never ends. - 1 Corinthians 13v4-8


  • 10.10.14

    1. “Tosh Sprints”
    200m Run, rest equal time
    400m Run, rest equal time
    600m Run, rest equal time
    Repeat this cycle for three rounds.

    2. 4 Minutes Max effort Wallballs 20/14lbs

  • 10.9.14

    1. Tabata Intervals - 20 Seconds of work followed by 10 seconds of rest for 8 rounds each for each movement:

    Hollow rocks

    Tuck crunches 

    Beast Builder V1:
    EMOMx7
    Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
    Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
    Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
    Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
    Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
    Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
    Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135


  • 10.8.14

    1. Gymnastics - Handstand Push-ups - If you are not able to do HSPU focus on progressing into a handstand or wall walks.
    EMOMx15
    2 max Deficit Strict HSPU

    2. AMRAP 10:
    50 Bar Facing Burpees
    30 Power Snatches, 135/95
    10 Muscle ups (Sub 1:1 bench dips or ring dips)

    Resurgens Endurance - 3 Rounds for time: 800m run, 100m 1 arm kettle-bell farmers carry 53/35 (alternate arms at 50m turn around)

    Tomorrow - Squat cleans

     


RSS Feed

Location - Map