Thursday 3.30.17 WOD
Dynamic Effort Upper Mobility Shoulder Scrub WOD 16min EMOM Min 1 – 15 Sumo Deadlift High Pulls (75,55,65,45) Min 2 – 15 Wallballs (20,14) Min 3 – Max Calorie Bike Min 4 – Rest **score total reps + cals $Out Clean and Jerk (2(2×60%,2×65%, 2×70%, 2×75%, 2×80%)) **Score 80% WOD NOTES
Wednesday 3.29.17 WOD
Monster Mash! Mobility Ankles WOD “C2 ‘Cindy’” 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP […]
Tuesday 3.18.17 WOD
Announcement Dr. Stu: Ardmore 4:30-6:30pm Dynamic Effort Lower Mobility Pigeon Game Strength Front Squat (3×6 @ 65%) WOD “Zephyr” 30 DB Thrusters (45,35,35,25) 20 Muscle Ups (bar or ring) 20 DB Thrusters 10 Muscle Ups **1MU = 1 jumping MU $ Out Gymnastics Work: 6,5,4,3,2,1 Strict HSPU **Rest 1min between each set WOD NOTES
Monday 3.27.17 WOD
Max Effort Upper Mobility Couch & Pouch WOD 10min EMOM Cluster **Build to a heavy) –Then– “Campanology” 25 Kettlebell Swings (70,55,55,35) 50 Sit Ups 100 Dubs (100) 20 Kettlebell Swings 40 Sit ups 80 Dubs (80) 15 Kettlebell Swings 30 Sit Ups 60 Dubs (60) 10 Kettlebell Swings 20 Sit Ups 40 Dubs (40) 5 […]
Sunday 3.26.17 WOD
Monster Mash! Mobility Ankle + hip WOD “Leigh” 1 mile run “Grace” (115,75,95,65) 1 mile row “Isabel” (115,75,95,65) 1 mile bike “Elizabeth” (115,75,95,65) **Elizabeth completed with squat cleans $ Out Mobility with Coach WOD NOTES
Saturday 3.25.17 WOD
Partner Up! WOD “Sucker Punch” Teams of 3 25min AMRAP 3K Row 100 DB Snatches (75,55,60,45) 30 Snatches (75,55,65,45) 30 Snatches (95,65,75,55) 30 Snatches (115,75,95,65) 30 Snatches (135,95,115,75) 30 Snatches (155,105,135,95) Max Snatches (185,135,155,105) **Score max reps $ Out Have a great weekend! WOD NOTES
Friday 3.24.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Max Effort Upper Mobility Rotation and Pulling WOD Every 2min for 10min 3 Power Cleans 3 Jerks 2 Power Cleans 2 Jerks 1 Power Clean 1 Jerks **Score heaviest weight used, does not have to be […]
Thursday 3.23.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Dynamic Effort Lower Mobility Overhead Archetype WOD “Ancient Breath” 15min AMRAP 200m Run 12 DB Push Presses (45,25,35,15) 16 DB Step Back Lunges *Lunges done with DB’s at hang, step backwards $Out Snatch (2x (60%/2 65%/2 […]
Wednesday 3.22.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Monster Mash! Please arrive early today to complete the below warm up before class time Warm Up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD […]
Tuesday 3.21.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Dynamic Effort Upper Mobility Press Archetype WOD “Steel Candle” 10-9-8-7-6-5-4-3-2-1 Bench Press (135,95,115,75) Strict Pull-ups *25 Dubs (35) after each round **20min time cap $Out Clean and Jerk (2 x (60% x2 65%x2 70%x2 75%x2) Score […]
