Category: WOD

ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Bring a Friend Day! Mobility Band & Lateral Hamstring WOD “Thanks to Uncle Byrnsey” 8min EMOM 15/12 Cal Row –90sec. Reset– 8min EMOM 15/12 Cal Assault Bike –90sec. Reset– 8min EMOM 15/12 Cal Row –90sec. Reset– 8min EMOM 3 Burpee (Rx+ Bar […]

ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Mobility Internal Rotation w/ LAX ball WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $Out Power Snatch ((5(Snatch Pull/2+Power Snatch/2) 75%))  

Mobility Couch Lunge WOD “Shivering Timbers” 6 Rounds Min 1:  5 HSPU + 5 Pistols (L+R=2) Min 2: 12 Burpees Min 3: Max Squat Snatch (135,95,115,75) $ Out 10min EMOM Odds: 70,45 bear hug walk Evens: 3 Muscle Ups (bar or ring) **hug plate(s) across chest and walk for entire min WOD NOTES

WOD “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking Lunge, rack however you would like **Score total time minus rest **Last completed Easter 2016, 3.27.16** $ Out 100 Abmat Sit ups in as few sets […]

Mobility Pigeon Complex WOD “Lip Sync Battle” 5 Rounds 500m Row 400m Run –Then– 5 Rounds 50m Sled Push (50,25) 15 T2B 200m Run **Athletes move through in order. As soon as one athlete clears a movement, the next can start. Teamwork is the process of working collaboratively with a group of people in order […]

Mobility Hips WOD “Ten more than 20” 400m Plate Run (45,25,35,15) 30 Burpees to plate hop 400m Plate Run 30 Deadlifts (135,95,115,75) 400m Plate Run 30 Front Squats (135,95,115,75) 400m Plate Run $Out Overhead Squat (Heavy Single) Snatch Balance (Heavy Single) WOD NOTES

Mobility Shoulder, external rotators WOD “Adaptation To Fitness” 27-21-15-9 Power Snatch (75,55) Wall Balls Cal Row $Out 10min EMOM 10 cal Bike WOD NOTES

Mobility Old School Hip Circuit + Pass Throughs WOD Happy Birthday Coach Byrnsey! “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **40min […]

Mobility Internal Shoulder Rotation WOD “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups $Out Front Squat (x2 ( 5@60%, 5@65%, 5@70%)) **Score 2x5x70%  

WOD “Xii” 3 Rounds 12 Power Cleans (135,95,115,75) 12 C2B 12 Jerks (135,95,115,75) 12 T2B $ Out NOT FOR TIME 50 GHD 50 Back Extentions 50 GHD 50 Back Extensions WOD NOTES