Category: WOD

Monster Mash! WOD “Regularly Irregular” 35min AMRAP 100 Cal Row 90 Wallballs (20,14) 80 Cal Row 70 Burpees 60 Cal Row 50 T2B 40 Cal Row 30 HSPU 20 Cal Row 10 Pistols (L+R=2) $ Out 3×20 KB Oblique Crunches  

Dynamic Effort Lower WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **18min time cap $Out Glute-Ham Raises (3×8, modify to band assisted inverse curl) Week 2, decrease band tension or add 2.5# behind head on GHD  

Max Effort Upper WOD **Last completed 5.29.16 “See ‘n Say” 800m Run 25 Push Press (95,65,75,55) 800m Run 25 Push Jerks (135,95,115,75) 800m Run 25 Split Jerks (155,105,135,95) **Take from ground unless a rack is needed $ Out Floor Press (1RM)  

Monster Mash! WOD In 40min Complete “DT” 2K Row “DT” **”DT” – 5 Rds, 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155,105) **”DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here $ Out Foam Roll/LAX with Coach

WOD **Last completed 10.25.14 “Triple Lindy” Partner Up! 40-30-20-10 Hang Power Clean (95,65) Pull Ups 40-30-20-10 Hang Power Snatch (95,65) K2E 40-30-20-10 Wall Balls (20,14) Box Jumps (20,20) $ Out Have a great weekend!  

Max Effort Upper Strength Bench Press **5RM in 8min WOD “Autocracy” 15min AMRAP 1 Rope Climb (15′) 3 Deficit HSPU (Rx+ 4″, Rx 2″) 5 Bench Press (70% 5RM) 7 Bounds (30,24) $ Out 4min Tabata PVC Paddeling  

Dynamic Effort Lower WOD “Scottie” 10 Rounds 10m Farmers Carry (70,55) 5 Strict Chin-Ups 10m Farmers Carry (70,55) 5 Burpees 5 Deadlifts (265,185) **40min time cap $Out Glute-Ham Raises (3×8, modify to band assisted inverse curl)

Monster Mash! WOD “Friendly Fire” 40min time cap: Part “A” 50 Burpee Box Jumps (20,20) Part “B” 70/60 Assault Bike Cals Part “C” 50 T2B **Every Minute Complete 1 Snatch **Part “A” use 115,75,95,65 Part “B” use 135,95,115,75 Part “C” use 155,105,135,95 **Each workout begins with a snatch **Rest 3 minutes between workouts, score total […]

Dynamic Effort Upper WOD “15min Capacity Test” **last complete 10.30.15 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements $Out Ring Dips 3×10 **Strict or kipping **Complete all reps without failure. Score weight and/or modification […]

Max Effort Lower WOD “Scotts ‘Beary Scary’ Halloween WOD” In 10min Build to a heavy 7 Unbroken Bear Complexes –Then Immediately– 31 Dubs (x3) 10 Bear Complexes (50%) 31 Dubs 10 Bear Complexes (60%) 31 Dubs 10 Bear Complexes (70%) 31 Dubs **Score time, minus 10min, and weight under strength $ Out 21-15-9 Assault Bike […]