Wednesday 3.13.16 WOD
Competition Day WOD “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift –5min Rest– 2 Rounds 200m Run 20 T2B 20 Cal Row **Score total time including rest $ Out 30-20-10 GHD Sit Ups Reverse Hypers
Tuesday 4.12.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Byrnsey” 4 MUs –Then– 49 Russian KB Swings (55,35,45,25) 49 Goblet Squats (55,35,35,25) 49/39 Cals on Assault Bike –Then– 9 MUs **20min time cap **1 Rx+ and Rx MU = Scale 2 PU+2PU or MU […]
Monday 4.11.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Double Impact” In 18min Complete: 40 Hang Power Snatches (115,75,95,65) 40 Hang Power Cleans (135,95,115,75) **Drop the bar, complete 5 pull ups before continuing $ Out 3×25 GHD Sit Ups to Parallel
Sunday 3.10.16 WOD
WOD “Nobody puts KK in the corner!” In 30min Complete: 21-15-9 Deadlift (225,155,185,135) Box jump (24,20,20,18) –3min Rest– 3 rounds 10 HSPU 10 Power cleans (175,125,135,95) –3min Rest– 50 Wall Balls (20,14,14,12) 40 DUBs (x3) 10 Bar or Ring MU **1RX+ MU = Rx 3PU+3PU **Todays Competition WOD written by Cate Kelly (KK). $ Out […]
Saturday 3.9.16 WOD
WOD “Annie… are you ok???” 21-15-9 Row for calories DB Thrusters (45,35) Med Ball Clean (20,14) KB SDHP (70,55) Wall Ball (20,14) Burpees **Partner up to share equipment $ Out Have a great weekend!
Friday 3.8.16 WOD
Max Effort Upper Strength Axel Bar Floor Press 5RM WOD “Evolution of Dance” 12min AMRAP 10 Deadlifts 5 Hang Clean & Jerks 10 Box Jumps (24,20,20,18) **Barbell Movements (135,95,115,75) $ Out 100 MB Twist with feet anchored
Thursday 3.7.16 WOD
Max Effort Lower Strength Sumo Deadlift (1RM, Super wide stance) WOD “Rickrolling” 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps $ Out 4×8 Strict Toes to Bar
Wednesday 4.6.16 WOD
Competition Day! WOD – Written by Coach Mike Petrizzo “The Unforgiven” 45 Minute AMWAP: 200m run 1,2,3,4,5,6,7……. Burpee Bar Hop + Deadlift Burpee Bar Hop + Squat Clean Burpee bar Hop + Man Maker ** Score is total weight moved, Bar x Reps ** Scale = dropping bar or changing weight $ Out 4min tabata […]
Tuesday 3.5.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Leprechaun Sighting“ 8 Rounds Row 200/150m 10 KB Swings (70,55,55,35) 2 Bar or Ring Muscle Ups **1MU = 3 C2B + 3 Push Ups (this is a scale) **20min time cap $ Out 100 Barbell Side […]
Monday 4.4.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Charlie Bit My Finger” In 20min Complete: 10 Rounds 5 Front Squats (185,135, 155,115) 3 HSPU to 4″ negative (Rx=HSPU) **Barbell from ground $ Out “Sit Up Flight Simulator” Unbroken Sit Ups 50-40-30-20-10-20-30-40-50 **Feet anchored
