Friday 6.5.15 Competitor WOD
Mobility 10min Splits Machine Strength 3 Postion Squat Snatch (Build to a heavy single ) 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 **Rx+ = Complete in order **No time cap Midline GHD Side […]
Thursday 6.4.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to […]
Thursday 6.4.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. Special Strength 3×12 DB Strict Press w/ hands internally rotated Special Strength 3×8 […]
6.3.15 Box Brief
Can’t Squat? Tell ’Em What They’ve Won! Fun Fact: Zero percent of men and women in assisted living can squat. It’s surely a negative way of looking at the situation, but sometimes we need to get whacked over the head. The good news? With a good squat, you can read the paragraph above and the […]
Wednesday 6.3.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD Happy 29th Birthday David Burnett and 41st Birthday Patrick Reagan “The Thinker & The Stinker” 8min AMRAP 29 Back Squats (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP **Take […]
Wednesday 6.3.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD “The Thinker & The Stinker” 8min AMRAP 29 Back Squats from the rack (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP Special Strength 3×8 Glute Ham Raise Special Strength […]
Tuesday 6.2.15 WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 Muscle Ups (ring or bar) **Rx+ = additional DB weight **You can combine the Burpees and Clusters however you like […]
Tuesday 6.2.15 Competitor WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height Strength Clean Complex (1RM Hang Squat Clean + Push Press + Jerk) Strength Front Squat (6×3 @ 75% with 1 sec. pause) WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 […]
Monday 6.1.15 WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) WOD “Margate” 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps $ Out 4x30sec. Static Hold with barbell on back, feet anchored under dolly or DBs. **Sit up to a 45 degree anfle with barbell on back, static […]
Monday 6.1.15 Competitor WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) **If you fail to complete the wide stop and move to the normal. Same goes for normal to narrow. WOD 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps Special Strength Banded DB Floor Press 4 x Max […]
