Categories ArchivesWOD's

Big Papa Pump standard

2 Person TEAM WOD: Big Papa Pump
Split The Reps Any Way You Want To
50 Plyo Push-Ups
50 Pull-ups
100 Double-Unders
40 CF Box Jumps (30″/24″)
40 Ring dips
80 Sit-Ups
30 Kettlebell swings (70#/55#)
30 Hang Squat Cleans (135#/95#)
60 Toes To Bar
20 Bar Facing Burpees
20 KB SDHP (70#/55#)
40 Push Jerk (135#/95#)
TRAVEL WOD:
50 Push-Ups
50 Air Squats
100 Jumping Jacks
200m Run
40 Mountain Climbers
40 Dips
80 Sit-Ups
200m [...]

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Backyard Brawl standard

Warm-Up: 3 Rounds of Cindy plus Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
100m Run
WOD: Backyard Brawl
40 Slam Balls
40 Sit-Ups
40 Double-Unders
800m Run
20 Slam Balls
20 Sit-Ups
20 Double-Unders
400m Run
10 Slam Balls
10 Sit-Ups
10 Double-Unders
200m Run
COOL DOWN:
100 Reps for your Abs
TRAVEL WOD:
40 Sit-Ups
40 Push-Ups
40 Jumping Jacks
800m Run
20 Sit-Ups
20 Push-Ups
20 Jumping Jacks
400m Run
10 Sit-Ups
10 Push-Ups
10 Jumping Jacks
200m Run

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The Battle For The Box standard

THE BATTLE FOR THE BOX:
PLEASE SEE THE LIST OF WODS BELOW: MORE DETAILS WILL BE GIVEN AT CHECK IN TOMORROW FROM 4:00 PM-7:00 PM.
WOD #1: INDIVIDUAL TEAM WODS:
WOD 1: 8 Minute Cut-Off
3 Rounds:
15 OHS (95#/65#)(75#/45#)
15 Lateral Burpees
WOD 2: 8 Minute Cut-Off
21-15-9
Thrusters (115#/75#)(95#/55#)
Hand Release Push-Ups
WOD 3: 30-20-10-5: 7 Minute Cut-Off
Wall Balls (20#/14#) (14#/10#)
Sit-Ups
WOD 4: 5 Minute [...]

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I Deed It standard

2 Person Team WOD: I Deed It
Split the reps as evenly as possible

21 Squat Cleans (95/65)
10 Lateral Burpees (5 Each)
21 Power Snatches
10 Lateral Burpees
21 OHS (must be snatched into position)
50 Sit-Ups (25 each, work at the same time)
15 Squat Cleans (135/95)
10 Lateral Burpees
15 Power Snatches
10 Lateral Burpees
15 OHS
50 Sit-Ups
9 Squat Cleans (155/115)
10 Lateral Burpees
9 Power [...]

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Skid Marks standard

Warm-Up: 2 Laps Around The Track Then:
10 Air Squats, 10 Pull-Ups, 10 Air Squats, 10 Push-Ups, 10 Air Squats, 10 Sit-Ups, 10 Air Squats, 10 Burpees, 10 Air Squats
WOD: Skid Marks
2 Minutes of Max Reps at Each Station:
Wall Balls (20/14)
1 Minute Rest
Ring Dips
1 Minute Rest
Backwards Jump Rope
1 Minute Rest
Slam Balls (20/10)
1 Minute Rest
KB Swings (45#/25#)
1 [...]

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