Thursday July 13, 2017
Posted on July 12, 2017 in by Coach Nez's blog
(DU)ll ups
AMRAP 10'
- 50.40.30.20.10 - DUs
- 25.20.15.10.5 - C2B Pull ups
WoDs
Wednesday July 12, 2017
Posted on July 11, 2017 in by Coach Nez's blog
Cluck Cluck
For Time - time cap in effect
- 30 Power Cleans
- 30 Front Squats
- 30 Jerks
Rx 185/125
Tuesday July 11, 2017
Posted on July 10, 2017 in by Coach Nez's blog
"Counting Karen"
In teams of two on a running clock
- Partner A completes 150 Wallballs while partner B counts reps
- When partner A is done, they switch
- When both partners have finished Karen, they will begin a 5K row for time
*each partner will get a time for Karen, and the team will have a time for the entire wod i.e Karen x 2 + 5K Row
Monday July 10, 2017
Posted on July 9, 2017 in by Coach Nez's blog
"NATE"
AMRAP 20'
- 2 Muscle ups
- 4 HSPUs
- 8 KBS (32/24)
Saturday July 8, 2017
Posted on July 7, 2017 in by Coach Nez's blog
Constantly Varied
- 1 Mile Run
21.15.9
- Clean and Jerk (135/95)
30 Wallballs + 60 DUs after each set --->after all sets, -->
- 1 Mile Run
Friday July 7, 2017
Posted on July 6, 2017 in by Coach Nez's blog
you go, I go
Teams of two, AMRAP 25'
Thursday July 6, 2017
Posted on July 5, 2017 in by Coach Nez's blog
Got the pump blowin' up...on a Thursday
AMRAP 8'
- 10.9.8.7.6.5.4.3.2.1 - Deads (185/125)
- 2.4.6.8.10.12.14.16.18.20 - Hand Release Push up
Rx + = 4" deficit HRPU
*if you finish all the reps, with remaining time, AMRAP barbell curls (45.35) *backs against the wall
Wednesday July 5, 2017
Posted on July 4, 2017 in by Coach Nez's blog
a'lil'bit'o'dis a'lil'bit'o'dat
For Time
- 30 Burpees
- 400m Run
- 20 T2B
- 800m Run
- 60 Alt. DB Snatch (50/35)
- 800m Run
- 20 T2B
- 400m Run
- 30 Burpees
Tuesday July 4, 2017
Posted on July 4, 2017 in by Coach Nez's blog
FRAN
For Time
21.15.9
- Thrusters (95/65)
- Pull ups
Saturday July 1, 2017
Posted on June 30, 2017 in by Coach Nez's blog
Blame Canada #happy150
AMRAP 40' - teams of two
BUY IN - 1 mile run
50.40.30.20.10.
- Cal Row
- DB Snatch (50/35)
- C2B Pull ups
- HSPUs
*400m run after each round*
Friday June 30, 2017
Posted on June 29, 2017 in by Coach Nez's blog
The Underduck
21.18.15.12.9.6.3
- KB Swings (24/16)
*200m Sandbag Carry after each set of swings
Thursday June 29, 2017
Posted on June 28, 2017 in by Coach Nez's blog
balls out.
For Time
- 30 Hang Power Cleans
- 30 Jerks
- 30 Pull ups
- 50 Wallballs
- 20 Hang Power Cleans
- 20 Jerks
- 20 Pull ups
- 50 Wallballs
- 10 Hang Power Cleans
- 10 Jerks
- 10 Pull ups
- 50 Wallballs
Rx 95/65
Wednesday June 28, 2017
Posted on June 27, 2017 in by Coach Nez's blog
Let me see you 1, 2 step
AMRAP 8'
BUY IN - 200 DUs
- with remaining time, AMRAP burpee box jumps (24/20)
Tuesday June 27, 2017
Posted on June 26, 2017 in by Coach Nez's blog
For Time
5 Rounds
- 5 Front Squats (225/155)
- 400m Run
- 3 Rope Climbs
rest 2 minutes after each round
Monday June 26, 2017
Posted on June 25, 2017 in by Coach Nez's blog
AMRAP 40'
Teams of two, alternating rounds and movements
- 25/20 Cal Row
- 15 T2B * 15 HSPUs
Partner one completes the row, then the T2B, then partner two does the same. On the following round, replace T2B with HSPUs, and continue alternating for the duration of the wod.