Category Archives: WOD Solon

1/12/15

skill:  Tabata 8R, alt hollow holds and pushup planks 20 sec hollow hold, rest 10 sec 20 sec hold at top of pushup, rest 10 sec wod: 5R 500m row 10 OHS @ 60% 1RM 10 thrusters 10 burpee over … Continue reading

Posted in WOD Solon | Comments Off

1/10/15

9min AMREP 145/100, team of 3, total score is total number of reps, each movement rep counts as 1 0:00-2:00 max hang power cleans 2:00-4:00 max front squats 4:00-6:00 max shoulder to OH 6:00-7:00 max hang power cleans 7:00-8:00 max … Continue reading

Posted in WOD Solon | Comments Off

1/9/15

1. Skills Wall Balls 24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 to 10′/9′ 2. Conditioning AMRAP 12: 15 Snatches, 75/55 15 Box Jumps 24/20 15 Snatches 95/65 15 Box Jumps 24/20 15 Snatches, 115/80 15 Box Jumps, 24/20 15 Snatches, … Continue reading

Posted in WOD Solon | Comments Off

1/8/15

Rest Day/Open Gym

Posted in WOD Solon | Comments Off

1/7/15

1. “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement. 2. Clean Jerk Technique EMOM x9: 2 Squat Clean and Jerk at 85% 3. Squat 3×3 Front … Continue reading

Posted in WOD Solon | Comments Off