Tuesday 6.9.15 Competitor WOD
Mobility • Elevated Coach Stretch • Banded Samson Stretch • Banded Overhead Bully Strength Hang Snatch (EMOM for 10min x2 Hang Snatch @ 60%) Strength Snatch Pull (6×3 @ 80% 1Rm Snatch ) WOD “Unarmed Combat” 5 Rounds 10 HSPU 10 Ring Dips 10 Push Ups 200m Run **No time cap Midline 4 x max time GHD static […]
Monday 6.8.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments $ Out 100 Sit Ups with your feet anchored […]
Monday 6.8.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments Special Strength 4×25 Back 1/4 Squats @ 80% 1RM […]
Sunday 5.7.15 WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications $ Out 3×12 Barbell Roll Outs
Sunday 5.7.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications Special Strength 6×6 Behind the neck strict press with earthquake bar, snatch grip […]
6.6.15 Box Brief
Don’t Forget….. Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey! Coach Maureen and Coach Kevin will be there to make sure everyone has the Coaching they need
Saturday 6.6.15 WOD
WOD “The Bionic Woman” Teams of 2 –3min AMRAP– “Fran” 21-15-9 Thrusters (95,65) Pull Ups –5min AMRAP– “Isabel” 30 Snatches for time (135,95) –7min AMRAP– “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
Saturday 6.6.15 Competitor WOD
Rest Day
6.5.15 Box Brief
Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey!
Friday 6.5.15 WOD
Working on that infamous Muscle Up? Join Coach Brynsey Saturday 5.6.15 10:30am at Main Line for a free muscle up clinic. Mobility 10min Splits Machine WOD “Wildwood” Complete 50 reps of each movement Burpees HR Push Ups Box Jumps (20,20) Elevated Ring Rows Russian KB Swings (70,55) **Partition reps and movements however you would like […]
