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Saturday 7.16.16 WOD
Partner Up! WOD “Gateway” Teams of 2 21-15-9 DB Sntaches (55,35) 21-15-9 Pull Ups –3min Rest– 5min AMRAP Max Distance Rope Climbs –3min Rest– 4000m Row **40min Time Cap **Each Athlete will complete 21-15-9, rotate row every 200m **Score time and total distance in comments $ Out Have a great weekend!
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Friday 7.15.16 WOD
Max Effort Upper Strength Cluster (In 6min Find your 1RM) –Start WOD at Minute 10 — WOD “Your way or mine?” 21-18-15-12-9-6-3 Thrusters (45,35,35,25) 200m Row AFTER each set $ Out Accumulate 5min in a farmers hold, KB in each hand (70,55,55,45)
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Thursday 7.14.16 WOD
Dynamic Effort Lower Strength Snatch (6min EMOM x3 reps, increase weight every min) WOD “Claudia” 5 Rounds for Time 20 Dumbbell Swings (55,35) 400 Meter Run $ Out 100 Barbell Side Bends
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Wednesday 7.13.16 WOD
Monster Mash! WOD “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. $ Out 100 Sit Ups […]
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Tuesday 7.12.16 WOD
Dynamic Effort Upper Strength Power Clean + Hang Power Clean (EMOM 6min x3 reps) **Increase weight every minute to a heavy 3 reps WOD “Jumping Isabel” 50 Dubs (x3) 15 Power Snatches (135,95) 50 Dubs 15 Power Snatches 50 Dubs $ Out 20 Depth Jump for Max Height **box height 24,20
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Monday 7.11.16 WOD
Max Effort Lower WOD “Dan” 4 Rounds for Load and Time 21 Overhead Squats 400 Meter Run **Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec). **Score pounds per second $ Out 4x 40 Scissor Kicks + 40 Flutter Kicks
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Sunday 6.10.16 WOD NOTES
Monster Mash! WOD “Frantasy Land” 21-15-9 reps of: Thrusters (95,65) Pull-Ups 15-12-9 reps of: Thrusters (115,85) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135,95) Bar Muscle-Ups **40min time cap **If you do not have bar MU complete; jumping pull ups, pull ups, C2B $ Out 3×15 Partner MB Sit Ups
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Saturday 7.9.16 WOD
Bring a Friend and Partner Up! WOD “Diamonds and Gasoline” 24min AMRAP 12,8 Cal Bike 12,8 Cal Row 100m Run **Each Athletes will complete a full round $ Out Have a great weekend!
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Friday 6.8.16 WOD
Max Effort Upper WOD #1 “Gwen” Clean & Jerk 15-12- and 9 reps ***Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets –Start WOD #2 @ 12min– WOD #2 “Dreadful Selfish Crime” In 18min Complete: 5 […]
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Thursday 6.7.16 WOD
Dynamic Effort Lower Strength Back Squat (15min EMOM) Min 1-5 (7 BS) Min 6-10 (5 BS) Min 11-15 (3 BS) **Score heaviest weight moved for most reps WOD **Last complete 2.23.15 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up […]
