Sunday 4.19.15 WOD
Explosive Strength Strength Power Clean (Build to a heavy x3 TNG) WOD 20min EMOM Evens: 10 Sumo Deadlifts (225,155) + 3 HSPU Odds: Cal Row (10,8) **Score succesful rounds, possible 20 $ Out 3 x 1min Chinese Planks **weight on hips
Saturday 3.18.15 WOD
WOD Partner Up or Complete Solo “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **35min time cap **OH Lunge […]
Friday 4.17.15 WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC **20min time cap $ Out 100 Barbell Side Bends **50 each side
Thursday 4.16.15 WOD
Dynamic Effort Upper Strength Floor Press (6×4, build to heavy set without failure) WOD Running “Jackie” 800m Run 50 Thrusters (45,35) 30 Pull Ups $ Out Hollow Rocks, rest as needed between sets: 30sec. max reps 25sec. max reps 20sec. max reps 15sec. max reps 10sec. max reps 5sec. max reps
Wednesday 4.15.15 WOD
Explosive Strength WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest $ Out 100 Banded Crunches
Tuesday 4.14.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# (working set) **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete warm up […]
Monday 4.13.15 WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap $ Out 4 Rounds 30sec. Flutter Kicks 30sec Superman Hold
Sunday 4.12.15 WOD
Gymnastics 10min working on skin the cats WOD Happy 48th Birthday Coach Byrnsey! “Brynsey” 4 Ring MUs –Then 4 Rounds– 12 HSPU 12 Power Cleans (95,65) 12 Ring Dips 12 Power Snatches (95,65) –Then– 8 Bar Mus **20min time cap **Rx+ = Strict HSPU & barbell movements 135,95 $ Out 4x30sec. “L” sit on rings […]
Saturday 4.11.15 WOD
WOD Partner Up or Complete Solo “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **Partnering? Split reps however you want **Going Solo? […]
Friday 4.10.15 WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD Happy Birthday John Jesus “The Jesus V2” Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box […]
