Monday 6.8.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments $ Out 100 Sit Ups with your feet anchored […]
Sunday 5.7.15 WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications $ Out 3×12 Barbell Roll Outs
Saturday 6.6.15 WOD
WOD “The Bionic Woman” Teams of 2 –3min AMRAP– “Fran” 21-15-9 Thrusters (95,65) Pull Ups –5min AMRAP– “Isabel” 30 Snatches for time (135,95) –7min AMRAP– “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
Friday 6.5.15 WOD
Working on that infamous Muscle Up? Join Coach Brynsey Saturday 5.6.15 10:30am at Main Line for a free muscle up clinic. Mobility 10min Splits Machine WOD “Wildwood” Complete 50 reps of each movement Burpees HR Push Ups Box Jumps (20,20) Elevated Ring Rows Russian KB Swings (70,55) **Partition reps and movements however you would like […]
Thursday 6.4.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to […]
Wednesday 6.3.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD Happy 29th Birthday David Burnett and 41st Birthday Patrick Reagan “The Thinker & The Stinker” 8min AMRAP 29 Back Squats (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP **Take […]
Tuesday 6.2.15 WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 Muscle Ups (ring or bar) **Rx+ = additional DB weight **You can combine the Burpees and Clusters however you like […]
Monday 6.1.15 WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) WOD “Margate” 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps $ Out 4x30sec. Static Hold with barbell on back, feet anchored under dolly or DBs. **Sit up to a 45 degree anfle with barbell on back, static […]
Sunday 5.31.15 WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
Saturday 5.30.15 WOD
WOD Partner Up! “Dr. Goodfunk” Teams of 3 7min AMRAP STOH 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Front Squat 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Power Clean 50 Reps (95,65) 50 Reps (115,75) Max Reps […]
