Saturday 4.23.16 WOD
Partner Up! WOD “Gun Show” Teams of 2 25min AMRAP –Buy In– 2 Rounds 1000m Row 50 Wall Balls (20,14) 30 Ring Dips –AMRAP– ‘Jack’ 10 Push Press (115,75) 10 KB Swings (55,35) 10 Box Jumps (24,20) **1 Works, 1 Rest. Split reps however **Score rds + reps of ‘Jack’ $ Out Have a great […]
Friday 4.22.16 WOD
Max Effort Upper Strength Power Clean (1RM) **Complete as EMOM with group WOD #1 1 Mile Run **@ 80% –5min Rest to WOD 2– WOD #2 “Ascending ‘Fran’” 9-15-21 Thrusters (95,65) Pull Ups $ Out Coaches choice
Thursday 4.21.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 50% + Band) Below Parallel WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 Pistols 8 DB Snatches 8 Box Jumps –3min Rest– 3min AMRAP 6 Pistols 6 DB Snatches […]
Wednesday 4.20.16 WOD
Competition Day! WOD “Dirty 30” 30 Box Jumps (24,20) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (55,35) 30 Front Squats (135,95) 30 Toes to Bar 30 Push Presses (115,80) 30 Deadlifts (115,80) 30 Wallballs (20,14) 30 Burpees 30 Double-Unders **37min Time Cap $ Out 3×30 KB Oblique Crunches **Each Side
Tuesday 4.19.16 WOD
Dynamic Effort Upper Strength Bench Press (Speed Bench: 6×5 @ 50% + band tension ) WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $ Out 4×12 GHD Back Extentions
Monday 4.18.16 WOD
Max Effort Lower Strength Snatch + Hang Snatch (Build to a heavy complex, full squat) WOD “Dragon Eyes” 15-12-9 Deadlift (335,235,285,200) HSPU **Score time –5min Rest– Team of 2, Relay Style 5 Rounds Each 10 Box Jump Overs (24,20,20,20) 10 Thrusters (95,65,75,55) **Score time $ Out 3×45 Flutter Kicks
Sunday 4.17.16 WOD
Competition Day! **Have your barbell loaded for WOD #1 before class starts Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats WOD “No Retreat, No Surrender” — 0-18min — For Time: 18 Thrusters 400m Run 18 Power Cleans 18 Front Rack Lunges (L+R=2) 18 Power Cleans 400m Run 18 Thrusters […]
Saturday 4.16.16 WOD
Partner Up! WOD CFNE’s “Lift for Lyme” Teams of 3 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Clusters Rx Loading – 135,95 $ Out Have a great weekend!
Friday 3.15.16 WOD
Max Effort Lower Strength Back Box Squat – Single Red Band (1RM) Below Parallel WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3 x Max Time Static Standing Banded Ab Holds **Heavy band
Thursday 4.14.16 WOD
Max Effort Upper Strength Power Clean + Push Press (Heavy Single) WOD “Hard Target” In 10min complete: 50 Dubs (x3) 30 Burpee Box Jumps (24,20) 40 Fat Bar STOH (100,70,80,60)) 30 Burpee Box Jumps 50 Dubs **If you do not finish in time cap score 10min + 1sec for every remaining rep $ Out 4×15 […]
