Sunday 2.8.15 WOD
Explosive Strength Strength Seated Box Jumps (Max Height ) Sit on box at knee height WOD “Quiver Stix” EMOM for 30min 2 Clusters (135,95) 2 Box Jumps (30,24) **Score total successful rounds Extra Credit 3 x 30 heavy band crunches
Saturday 2.7.15 WOD
WOD Partner Up! “Saigon Kick” 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 Extra Credit Have a great weekend!
Friday 2.6.15 WOD
Max Effort Upper Strength Bench Press (3RM – normal grip) WOD Happy 47th Birthday Michal! 21-15-11 Split Snatches (95,65,75,55) Up Downs Shoot Throughs **20min time cap Extra Credit 3 Rounds 20 V-Ups 20 Superman
Thursday 2.5.15 WOD
Dynamic Effort Lower Strength Clean (8×2 @ 80% 1RM) **This is a squat clean WOD “The Come Back” 15min AMRAP 60 Calorie Row 50 MB Sit Ups (20,14) 40 Box Jumps (24,20) 30 Back Racked Lunges (95,65)(L+R=2) 20 Power Cleans (95,65) 10 Muscle Ups (bar or ring) **1MU = 3 Pull Ups + 3 Push Ups […]
Wednesday 2.4.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 12min @ 60% Hang Snatch) **High Hang + Hang + Ground WOD “Infinite” 8 Rounds 8 Thrusters (95,65) 8 T2B **20min cap Extra Credit 4 x 30sec. GHD PVC Paddeling
Tuesday 2.3.15 WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
Monday 2.2.15 WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD “Secilla” 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Extra Credit 3×15 DB Leg Raises
Sunday 2.1.15 WOD
Super Bowl Sunday Throwdown Gymnastics Accumulate 2min in an “L” Hang WOD Face Off and Throwdown Q1 7min AMRAP 200m Run 6 HSPU –2min Rest– Q2 5min AMRAP 100m Run 6 Ring Dips –2min Rest– Q3 3min AMRAP 50m Run 6 T2B –2min Rest– Q4 1min AMRAP
Saturday 1.31.15 WOD
WOD #1 Teams of 6 10min Row for Max Cals Rotate every 20 pulls **Score total cals WOD #2 Teams of 6 “Fight Club” 3 Rounds, 1min at each movement for max reps Wallballs (20,14) SDHP (75, 45) Box Jumps (20,20) Push Press 75,45 Row for cals 1 minute rest **Score teams lowest reps per […]
Friday 1.30.15 WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM) WOD 1/2 “Hansen” 5 Rounds 15 KB Swings (70,55) 15 Burpees 15 GHD Sit Ups Extra Credit 100 Banded Face Pulls
