Wednesday 4.29.15 WOD
Explosive Strength Strength Power Clean (In 15min complete: 10,9,8,7,6,5,4,3,2,1) **TNG each set, build across **Score heaviest rep WOD “Skywalker” 800m Run 21 DB Snatches Right (55,35) 21 DB Snatches Left 400m run 15 DB Snatches Right 15 DB Snatches Left 200m Run 9 DB Snatches Right 9 DB Snatches Left **20min time cap $ Out 1 […]
Tuesday 4.28.15 WOD
Dynamic Effort Lower (Speed day) Strength Front Squat (1×8 @ 50% + 10#) WOD “Don’t Get Cocky” 2 Rounds 7min AMRAP 7 TTB 7 OHS (95,65) — 3min Rest — **Start Round 2 where you left off round 1 $ Out 3×15 Landminds **15 each
Monday 4.27.15 WOD
Max Effort Upper Strength Hang Power Clean (1RM – limit to 10 reps after warming up) WOD “The Force Awakens” 5 Rounds 10 HSPU 10 Ring Dips 10 Fat Bar Hang Cleans (115,75) 200m Run **20min time cap $ Out 4×20 V-Ups
Sunday 4.26.15 WOD
Gymnastics 15min practicing • ‘J’ Hook Rope Climbs or • Legless Rope Climbs • ‘J’ Hook up, legless down WOD “2015 Masters Qualifier Event 3” 2 rounds for time of: 1,000-meter row 50 thrusters (65,45) 30 chest-to-bar pull-ups **Partner Up, split row and reps evening **We encourage you not to complete solo $ Out 5min […]
Saturday 4.25.15 WOD
WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps (24,20) 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round $ Out Have a great weekend!
Friday 4.24.15 WOD
Max Effort Upper Strength Snatch (1RM – Less than 10 reps past 50%) WOD Beware Of The Dark Side (AMRAP – Rounds and Reps) 12min AMRAP 1 Rope Climb 3 Bar Muscle Ups 5 Snatches (135,95) $ Out 4 x max time “L” hang static holds **Modification – knee raise static holds with feet in front of […]
Thursday 4.23.15 WOD
Dynamic Effort Lower Strength Front Squat (1×8 @ 50% 1RM) Warm Up: x8 with empty barbell x8 @ 25% x8 @ 35% x8 @ 50% (working set) WOD “Smoking Guns” 7 Rounds for time of: 4 Burpees 4 Deadlift (95,65) 3 Burpees 3 Power Cleans (95,65) 2 Burpees 2 Squat Clean (95,65) 1 Burpees 1 Clean […]
Wednesday 4.22.15 WOD
Gymnastics Bias Warm Up Ext. 4 Rounds 1min Max Shoot Throughs 1min Rest *One Rep = Push up, shoot through to hollow, dip, shoot back to hollow **Score reps WOD “Its a trap!” 15min AMRAP 5 Pull Ups 10 Push Ups 15 KB Swings (55,35) $ Out 3×20 DB Oblique Crunches **20 each side
Tuesday 4.21.15 WOD
Dynamic Effort Upper Strength Bent Over Row (6×3 @ 75% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (6×3 banded – strict – kipping) WOD “Surfin’ Bird” 12min AMRAP 3 Power Snatches (115,65) 10 Wall Balls (20,14) $ Out 4×15 Barbell Overhead Sit Ups **Anchor feet
Monday 4.20.15
Max Effort Lower Strength Front Squat (3RM) WOD Happy Birthday Chris Meredith! Burpee Badger V2 (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate $ Out Accumulate 5min in a weighted plank […]
