Thursday 6.18.15 WOD
Max Effort Upper Strength Power Clean and Jerk (1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats $ Out 100 Banded Kneeling Crunches
Wednesday 6.17.15 WOD
Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap $ Out […]
Tuesday 6.16.15 WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
Monday 6.15.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) *20min time cap $ Out Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe
Sunday 6.14.15 WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. WOD 1 “Row N’ Rope” 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion **5min […]
Saturday 6.13.15 WOD
WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time $ Out Have a Great Weekend!
Friday 6.12.15 WOD
Explosive Strength Warm-up • Split Jumps • x10 Depth Jumps into Broad Jump WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power Cleans (135,95) –3min Rest– 13:00 – 20:00min 800m Run Max Power Snatches (115,75) –3min Rest– 23:00 – 27:00min 400mRun Max Thrusters (95,65) **Score total […]
Thursday 6.11.15 WOD
Max Effort Lower Strength Suitcase Deadlift (1RM – you must complete the weight on both sides) WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Rope Climb modification = 2 hand over hand […]
Wednesday 6.10.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 Push Jerk) WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) $ Out 3×20 Banded Oblique Twist **on knees
Tuesday 6.9.15 WOD
Mobility • Elevated Coach Stretch • Banded Samson Stretch • Banded Overhead Bully WOD “Unarmed Combat” 5 Rounds 10 HSPU 10 Ring Dips 10 Push Ups 200m Run **No time cap $ Out 4 x max time GHD static holds at parallel with hands behind head
