Friday, 10-02-2015
Strength. Snatch WOD. “Happy Hour”. 8 Rounds for Time 3 Snatches 5 T2B 7 Box jump overs (24/20) L1(95/65) L2(115/85) L3(135/95) Cash Out. Shotgun a beer in the parking lot. Really.
Thursday, 10-01-2015
Skills. Rope climbs and Tire flips WOD. For Time* 6 Tire flips Murphy Loop 1 Leg blaster (20 air squats, 20 lunges, 20 jumping lunges, 20 jumpies) 1 Rope climb 8 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 10 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 12 Tire flips Murphy loop […]
Wednesday, 09-30-2015
Strength. Power Cleans WOD. “80 Spot” 20 Deadlifts (265/185) 20 S2O (135/95) 20 OHS (115/75) 20 Wall Balls (20/14) Cash Out. 4x 6-8 reps strict pull ups or horizontal ring rows Mobility. Foam roller and lacrosse ball
Tuesday, 09-29-2015
Warm Up WOD. “Jacked and Tanned”. For Time* 100 Alternating bicep curls 5 Squat cleans (85% of 1 Rep Max) 10 Burpees and jump on plate 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 10 Burpees and jump on plate 5 Squat cleans 2000m Row […]
Friday, 09-25-2015
Strength. Deadlifts WOD. For Time 50 Power Cleans w/ 10 Toe to Bar after every 10 cleans L1(135/95) L2(155/105) L3(185/115)
Tuesday, 09-22-2015
Barbell Warm Up WOD. Grace 30 Clean and Jerks for time (135/95) or….Isabel 30 Snatches for time (135/95) Cash Out 2x400m Run w/ 2 minute rest 4x200m Run w/ 1 minute rest 4x100m Run w/ 30 second rest Strongman 6:30 PM Dynamic Sumo Deadlift Farmer Complex (Tire Flips & Prowlers) 2 RPM Weighted Dips 30/30 […]
Friday, 09-18-2015
Strength. Deadlifts Week 5 WOD. 21-15-9 Deadlifts Rx(225/155) RTG(315/205) Box Jumps Rx(24/20) RTG(30/24) Benchmark 400m Run for Time Optional Mobility. Foam Roller Glutes Hamstrings
Thursday, 09-17-2015
Skill. Rope Climbs WOD. 4 Rounds for Time. Teams of 2 You-go-I-go. Reps split even 500m Row/Partner rest 10 Rope Climbs/Partner holds any style plank 20 Man Makers/Partner holds a hollow position RX: 20+/15+ RTG: 30+/20+ and Legless Rope Climbs
Friday, 09-11-2015
Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go […]
Thursday, 09-10-2015
Warm Up. High Knees, Butt Kickers Lunges, Zombie Walk, etc Skill Work. Pull Ups WOD. For Time* 21-15-9 Pull Ups and Box Jumps (24/20) After every round, athletes must row 50 calories *time cap 25 minutes Mobility. Lacrosse Ball Smash Glutes Hamstrings Shoulders
