Monday 8.1.16 WOD
Max Effort Upper WOD “Going off half-cocked” For Time: 5,4,3,2,1 Legless Rope Climbs 15′ 10,8,6,4,2 Power Jerk (165,110,135,95) –Then Immediately in 8min– Find your 1RM Power Clean $ Out 3 Rounds Plank, Elbows and Toes Rd #1 2min Rd #2 1:30min Rd #3 1min
Sunday 7.31.16 WOD
Monster Mash! WOD “21-15-9 Complex” For Time: 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 C2B 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 C2B 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pullups 3 C2B 2 Bar MU ** (155,105,135,95) **Athlete will perform 21 reps (8+7+6=21) of […]
Saturday 7.30.16 WOD
Partner Up! WOD “CrossFire” Teams of 2 40 Box Overs (24,20) 30 Snatches (135,95) 40 Box Overs (24,20) 30 Clean and Jerks (135,95) 40 Box Overs (24,20) 30 Thrusters (135,95) **Split reps as needed $ Out Have a great weekend!
Friday 7.29.16 WOD
Max Effort Upper WOD “Lynne” 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups **Rest as much as you would like between movements **Mandatory 3min rest b/t each round **40min time cap Click Here for WOD notes and scaling options $ Out 100 Banded Pull Aparts
Thursday 7.28.16 WOD
Dynamic Effort Lower WOD Deadlift (Unbroken 1-2-3-4-5-6-7-8-9-10 ) **in 7min complete @ 65%. If you fail to complete unbroken score highest unbroken set, stop at failed set WOD “The Shoe Bully” 400m Run 30 Split Jerks 400m Run 30 Hang Cleans 400m Run 30 Deadlifts **155,105,115,75 $ Out 4×25 Banded Good Morning with butt against […]
Wednesday 7.27.16 WOD
Monster Mash! 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 **Score every successful round –90sec. Reset– 8min EMOM 3 Burpee (Rx+ Bar MU, Rx PU, Scale Jumping PU) $ Out 2 Rounds 1min Max DUBs
Tuesday 7.26.16 WOD
Dynamic Effort Lower WOD “Can I buy you a drink?” Every 90sec for 9 rounds: 2 Power Snatches (75%) –4min Reset– Every 90sec for 9 Rounds 2 Overhead Squats (75%) –4min Reset– 100 Front Squats for time (95,65,75,55) Everytime you break complete 5 HSPU **Score time of 100 Front Squats, 10min time cap $ Out […]
Monday 7.25.16 WOD
Max Effort Upper WOD “Aqua Kelly” 5 Rounds 30 Calorie Row 30 Box Jumps (24,20) 30 Wallballs (20,14) $ Out Close Grip Bench (5RM)
Sunday 7.24.16 WOD
Monster Mash! WOD #1 “Duece Duece” 22 T2B 22 Clean and Jerks (115,75,95,65) 200m Run –Rest 5min between WODs– WOD #2 “Feel the Burn” 4 Rounds 100m Sled Push 10 Burpee Box Jumps (24,20) **Sled, M add 90#, W add 65# $ Out 45 Ab Fall Outs **Barbell, Rings or Straight Leg
Saturday 7.23.16 WOD
WOD Partner Up! Or complete solo “PAINSTORM XXVI” For Total Reps + Cals in 39 minutes: Tabata Thrusters (95,65) 1 Minute Rest Tabata Pull-Ups 1 Minute Rest Tabata Cleans (135,95) 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlifts (200,150) 1 Minute Rest Tabata Handstand Push-Ups 1 Minute Rest Tabata Kettlebell Swings (55,35) […]
