Friday 5.13.16 WOD
Max Effort Lower Strength No ME Lower today, prepare for 1RM Deadlift on Monday WOD “Jumping the slide” 1min Max Cal Row 1min 3 Back Squats (185,135,155,115) 2min Max Cal Row 2min 6 Back Squats 3min Max Cal Row 3min 9 Back Squats 4min Max Cal Row 4min 12 Back Squats 5min Max Cal Row **Score […]
Thursday 5.12.16 WOD
Dynamic Effort Upper Strength Shoulder Press (3×8 @ 60%) **If you fail to complete the given reps in a set, continue with push press at the same percentage. WOD Death By: 1 T2B (Rx=K2E) 1 Pistol 5 Dubs (Scale 1:1) **You pick the order to complete the movements **Continue to add 1 rep/5DU each round […]
Wednesday 5.11.16 W.O.D.
Competition Day! **Repeat from 2.21.16 Warm-up 5 Rounds 5 Pull Ups 10 Sit Ups 15 Walking Lunges WOD #1 “A Hero and His Lady” 12min AMRAP 1RD “Chelsea” + 1RD “DT” 5 Pull Ups + 10 Push + 15 Squats 12 Deadlifts (155,105) 9 Hang Power Cleans (155,105) 6 Push Jerks (155,105) **Score Rounds + […]
Tuesday 5.10.16 WOD
Dynamic Effort Lower Mobility Over the next 3 weeks we will gradually increase our time in the bottom of a squat, peaking at 10min. If you can comfortably hold this position the Coach will have additional mobility suggestions to better your positioning. Strength Sumo Deadlift (6×5 @ 65%, speed pulls ) WOD June 9 – […]
Monday 5.9.16 WOD
Max Effort Upper Strength High-Hang Clean (3RM, power) **Complete as 7min EMOM, or less Rd1: 50 Rd4: <50%+ Rd5: + WOD “The Catcher in the Rye” 10 Rounds 200/150m Row 12 Wall Balls (20,14,14,12) $ Out 4×25 Kneeling Banded Oblique Twist
Sunday 5.8.16 WOD
Competition Day! WOD “Mom’s Morning Out” 1000m Row 100 Sit Ups —5min Rest— 200 Dubs (x3) 100 Push Ups —5min Rest— 50 Burpees 50 DB Snatches (70,55,60,45) —5min Rest— 50 KB Swings (70,55,55,35) 25 Muscle Ups (Scale = 50 Pull Ups + 50 Push Ups) **Score time including rest $ Out 3×50 Kneeling Pallof Press, […]
Saturday 5.7.16 WOD
WOD Partner Up! “Thats my Jam!” Teams of 2 AMRAP 5 min. Max Cal Bike Sprint AMRAP 5 min. Max Bench Press (115,75) AMRAP 5 min. Max Cal Row AMRAP 5 min. Max T2B AMRAP 5 min. Max Clean & Jerk (115,75) AMRAP 5 min. Max Box Jumps (20,20) **Score total reps of each AMRAP […]
Friday 5.6.16 WOD
Max Effort Upper Strength Split Jerk **Build to a heavy double WOD “Johnny Bravo” 7 Rounds 10,8 Cals Assault Bike 1 Bear Complex (135,95,115,75) **Increase complex by 1 rep every round, ending with 7 **Rx+ and Rx Complex = You may combine movements, but you may not drop the bar $ Out 4×25 Kneeling Banded […]
Thursday 5.5.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band **6×3 @ 60% + band tension **Below Parallel WOD Happy 30th Birthday Matt Parker! “Parker” 30 Rounds 3 Sumo Deadlifts 1 Power Snatch **(135,95,115,75) **15min time cap $ Out 50 Standing Back Extensions holding a plate
Wednesday 5.4.16 WOD
Competition Day! WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B 15 OH Lunge 8 Burpees –3min Rest– 25 T2B 8 Squat Cleans (135,95,115,75) 25 T2B 6 Squat Cleans (185,135,135,95) –3min Rest– 9-6-3 Power Snatches (75,55,65,45) 3-2-1 Bar MU (Scale: […]
