Tuesday 2.28.17 WOD
Announcement Dr. Stu: Ardmore 4:30-6:30pm WOD Dynamic Effort Lower “Linchpin Test 5” For Time: 20 Back Squats (225/155 lbs) 2 mile Run 20 Back Squats (225/155 lbs) **From rack **Last completed 6.13.16 $Out Weighted Step-ups (3×8 @ 35% back squat (20,16″)) WOD NOTES
Monday 2.27.17 WOD
Max Effort Upper WOD Happy 28th Birthday Jose! Enjoy this 28min AMRAP “4-Peat” 4min AMRAP 30 Dubs (x2) 15 Power Snatch (75,55,65,45) –4min Rest– 4min AMRAP 30 Dubs 12 Power Snatch (95,65,75,55) –4min Rest– 4min AMRAP 30 Dubs 9 Power Snatch (115,85, 95,65) –4min Rest– 4min AMRAP 30 Dubs 6 Power Snatch (135,95, 115,75) **Score […]
Sunday 2.26.17 WOD
Monster Mash! WOD “Nate” 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70,55 In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here $ Out 40 Alternating T2B *Alternating toes that touch the bar
Saturday 2.15.17 WOD
WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks **Last complete 1.3.15 $ Out Have a great weekend WOD NOTES
Thursday 2.23.17 WOD
Dynamic Effort Lower WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# **last completed 4.14.16 $Out Weighted Step-ups (3×10 Lateral Back Racked @ 30% Back Squat (20,16″)) WOD NOTES
Wednesday 2.22.17 WOD
Monster Mash! WOD “No Holds Barred” 75,50 Calorie Bike 125 Dubs (x2) 2,000m Row 125 Dubs 75,50 Calorie Bike **Rx+ = weight vest $ Out 50 HSPU **Every time you break complete 5 pull ups WOD NOTES
Tuesday 2.21.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Dynamic Effort Upper WOD “Three-Peat” 3min AMRAP 3 Power Cleans (135,95.115.75) 3 Front Squats 3 Push Jerks –3min Rest– 3min AMRAP 3 Power Cleans (155,105,135,95) 3 Front Squats 3 Push Jerks –3min Rest– 3min AMRAP 3 Power Cleans (185,135,155,105) 3 Front Squats 3 Push Jerks **Score total reps of each […]
Monday 2.20.17 WOD
Max Effort Lower WOD “Keep Your Eye On The Ball” 14min AMRAP 75 Wallballs (20,14) 60 Cal Row 45 Dumbbell Snatches (55,35,45,25) 30 C2B **Score total reps $ Out 5 OHS (60%) 5 Legless rope climb (15′) –2min Rest– 4 OHS 4 Legless rope climbs –1:30 Rest– 3 OHS 3 Legless rope climbs –1:00 Rest– […]
Sunday 2.19.17 WOD
Monster Mash! WOD “Incredible Hulk” 20min AMRAP 5 Deadlifts (115,75) 5 Hang Power Cleans (115,75) 5 Front Squats (115,75) 5 Push Press (115,75) 5 Back Squat (115,75) $ Out 60 Sit Ups with 5# plate overhead **extend arms overhead and hold 5# plate at extension WOD NOTES
Saturday 2.18.17 WOD
Partner Up! WOD “Chutes & Ladders” Teams of 2 30 – 20 – 10 Row for Calories Burpee Over Rower 30 – 20 – 10 Power Snatch (115,75,95,65) T2B 30 – 20 – 10 Thrusters (115,75,95,65) Box Jumps (24,20) $ Out Have a great weekend! WOD NOTES
