Entries by AVW

WOD: 8.21.19

Strength Back Squat (5-5-3-3-1-1) Back Squat -Rest at Least 2:00 b/t Sets- *Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses! 5-5…Moderate3-3…Moderate-Heavy1-1…Moderate-Heavy+ W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 […]

WOD: 8.20.19

W.O.D. FIT: Metcon (Time) FOR TIME750m Row Immediately into… 3 ROUNDS10 Single DB Burpees (35/25)*20 SA OH DB Lunge**20 Double Unders *For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand. **For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm […]

WOD: 8.19.19

Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but doable, set of 3. W.O.D. FIT: Metcon (Time) FOR TIME15-12-9Push Jerk (95/65)12-12-12Cal Row immediately into… 6-9-12Push Jerk (115/75)12-12-12Cal Row PERF: Metcon (Time) FOR TIME15-12-9Push Jerk (135/95)12-12-12Cal Bike immediately into… 6-9-12Push Jerk (155/105)12-12-12Cal Bike

WOD: 8.18.19

W.O.D. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles (135/95)|(95/65)

WOD: 8.17.19

W.O.D. Metcon (Time) FOR TIME800m Run40 Pull-ups40 Walking Lunges800m Run40 Toe 2 Bar40 Walking Lunges400m Run20 Pull-ups20 Walking Lunges400m Run20 Toe 2 Bar20 Walking Lunges -30:00 Time Cap-

WOD: 8.16.19

Strength Metcon (5 Rounds for weight) E2MOM x 10 MINUTES1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS. W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP”* AMRAP x 6 MINUTES1 […]

WOD: 8.15.19

W.O.D. Metcon (No Measure) EMOM x 24 MINUTES*MIN 1 – Row for CalsMIN 2 – Up-Down Box Jump (24/20)MIN 3 – KB Farmer Carry (AHAP)MIN 4 – Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements

WOD: 8.14.19

W.O.D. Metcon (7 Rounds for weight) 7 SETS FOR LOAD*1 Deadlift1 Power Clean1 Hang Power Clean1 Push Press1 Push Jerk1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken.

WOD: 8.13.19

W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES50/40 Cal Row50 (14/10)10 Muscle-Ups Row to jumping Dip INT: Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES50/40 Cal Row50 Wall Ball (20/14)10 Jumping Muscle Ups PERF: Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES50/40 Cal Bike50 Wall Ball (20/14)10 […]

WOD: 8.12.19

Strength Back Squat (10,5,3,2,1,1,1,1) -Rest at Least 2:00 b/t Sets- *Start heavy and build toward new 1RM. W.O.D. FOR TIME30-20-10American Kettlebell Swings (53/35)|(35/26)Burpees

WOD: 8.11.19

W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES*8 Push-ups8 Front Rack Reverse Lunges (65/45) *Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (65/45) PERF: Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES*16 Push-ups8 Front Rack Reverse Lunges (75/55) *Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55) […]

WOD: 8.10.19

W.O.D. FIT: Metcon (Time) 2 ROUNDS FOR TIME800m Med Ball Run (14/10)50/40 Cal Row25 Box Jumps (24/20) -30:00 Time Cap- PERF: Metcon (Time) 2 ROUNDS FOR TIME800m Med Ball Run (20/14)50/40 Cal Row25 Box Jumps (30/24) -30:00 Time Cap-