Sunday 6.28.15 WOD
Max Effort Upper Strength Hang Power Snatch (1RM – Less than 10 reps past 50%) WOD “The Birth of Venus” In 15min Complete 5 Rounds 10 Power Snatches (95,65) 200m Run **In the remaining time AMRAP Bar Muscle Ups **Score total Bar Muscle Ups **Modify Bar Muscle Ups with C2B and Push Ups $ Out 3x1min […]
Saturday 6.27.15 WOD
Announcement: Shore WODs start Saturday July 4 WOD “The Scream” 21-15-9 Thrusters (95,65) Box Jumps (24,20) –Then– 21-15-9 Row for cals Burpee over rower **Each partner will complete the full couplet. Example: WOD #1 P1 21 Thrusters, P2 21 Thrusters, P1 21 Box Jumps, then P2 21 Box Jumps… WOD #2 P1 21 Cal Row, […]
Friday 6.26.15 WOD
Explosive Strength Broad Jump (Max Distance in 5 attempts) **Score total inches WOD “American Gothic” For Time: 50 Wall Balls (20,14) 40 DB Deadlifts (55,35) 30 MB Sit Ups (20,14) 20 C2B 10 DB Squat Cleans (55,35) **After each movement complete 20 Unbroken Dubs (x2 unbroken) $ Out 6x1min Static Crunch Band Holds
Thursday 6.25.15 WOD
Max Effort Lower Strength Snatch Balance + OHS (1RM) WOD “Mona Lisa” 10-1 Box Jumps (30,24) 1-10 TTB $ Out 4min Superman/HollowRock static holds
Wednesday 6.24.15 WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 65% with wide grip) WOD “The Starry Night” 12min AMRAP 6 Rope Climbs 9 Thrusters (115,75) 9 Rope Climbs 15 Thrusters 12 Rope Climbs 21 Thrusters **1-1 Rope Climb Modification $ Out 6x20sec. Sit Up Static Holds with barbell on back, feet under dolly or DBs.
Tuesday 6.23.15 WOD
Skill Work 10min Kipping HSPU Progressions and modification practice WOD “Mr. America” Every 2min for 20min 3 HSPU to a 2″ deficit 5 Power Snatches (115,75) 7 Burpees **Score time difference between fastest and slowest time. Ex. Fastest time 1:12, slowest time 1:45. Score = :33 seconds. **Score each round time in comments $ Out 3×20 […]
Monday 6.22.15 WOD
Dynamic Effort Lower Strength Deadlift (6×3 @ 45% + band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Unbroken ‘Donny’” In 15min Complete 21-15-9-9-15-21 Deadlifts, unbroken Burpees **Score weight used **Rx = Unbroken, if you break up reps you must lower weight to continue. $ […]
Sunday 6.21.15 WOD
Max Effort Upper Strength Shoulder Press (3RM) WOD “The Son of Man” 3 Rounds 100m Row 10 KB Swings (55,35) 200m Row 20 KB Swings 300m Row 30 KB Swings **Damper set at 10 $ Out 4×20 Banded Side Bends **Each Side
Saturday 6.20.15 WOD
WOD “Unconsciously Kicking” Teams of 3 7min AMRAP Bench Press 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP Back Squat, from the ground 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP 50 Strict Pull Ups 50 Kipping Pull Ups […]
Friday 6.19.15 WOD
WOD “Ghetto Melody” 10 Rounds 200m Run Ascending Power Snatches (115,85) 10′ HS Walk **Ascending starting at 1 rep and ending at 10 reps **25min time cap $ Out 3×20 DB Side Bends **20 each side
