WOD 01/15/13

Skill work: Active shoulder holds on bar and in ring row position,
                10 sec holds x 7 in each position

WOD:  “Death by”
           Knees to elbows
           Pull ups

           *With a continuously running clock do one rep of each movement the first minute, two reps of each the second minute, three reps the third minute…… continuing as long as you are able.

WOD 03/04/12

MWOD: Ankle Mobility work

Death by the athletes choice of:
Wall Balls 20/14lbs
Kettlebell Swings 53/35lbs
Goblet Squats 53/35lbs

In a “Death by” WOD you will perform one of the above in the first minute, then repeat the same exercise twice the second minute, three times the third minute, etc.  Your workout is complete when you can no longer complete the required reps of the exercise in the given minute.

WOD 11/29/11

Skill work:  Supine hollow rocks

WOD: “Death By”
   Coach’s choice (individually) of either:
       -box jumps
       -pull ups
       -air squats

With a continuously running clock, do one rep of the exercise you choose the first minute, two reps of the exercise you choose the second minute, three reps of the exercise you choose the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

Note: Coaches won’t choose the exercise you are good at.  This is where we work on our weakness and slowly become what we are striving for through hard work.

WOD 04/20/11

Death by your choice of:
Box Jumps 24″/20″
Double unders
Kettlebell swings 53/35

With a continuously running clock, do one rep of the exercise you choose the first minute, two reps of the exercise you choose the second minute, three reps of the exercise you choose the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

Note: Don’t choose the exercise you are good at. This is where we work on our weakness.

WOD 03/09/11

Death by 20 meter sprints
With a continuously running clock, do one 20 meter sprint the first minute, two 20 meter sprints the second minute, 20 meter sprints the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

WOD 02/03/11

Death by Clean and Jerks

With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

WOD 12/08/10

Death by your choice of
Box jumps
Toes to bar
Ring dips

With a continuously running clock, do one rep of the exercise you choose the first minute, two rep of the exercise you choose the second minute, three reps of the exercise you choose the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

WOD 10/25/10

Death by 20 meter sprints

With a continuously running clock, do one 20 meter sprint the first minute, two 20 meter sprints the second minute, 20 meter sprints the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.

WOD 06/28/10

Max rep push ups in 2 min
then
Death by Box jumps

With a continuously running clock, do one box jump the first minute, two box jumps the second minute, three box jumps the third minute… continuing as long as you are able. When you cannot complete the required number of reps for the exercise you are finished.