WOD

Saturday, June 24th

06/24/2017

Warmup: 50 Partner Med Ball Passovers -then- Team Dynamic  Skill: Superset the following: 1) 3 X 500m Row @ 75-80% of 2k Row Pace 2) 3 x ME Double Unders WOD: With a partner AMRAP in 12 minutes of: 30 Plate Ground to Overhead (45/25) - Dead Hang 30 Plate Squats (45/25) - Plank 30 Plate Ground to Overhead - Dead Hang 30 Plate Reverse Lunges - Plank *one partner works the other partner holds **you cannot work unless your partner is holding   ....

Read More

Friday, June 23rd

06/23/2017

Warmup: Team Dynamic -then- 3x through: 10 Power Shrugs 10 Shrug High Pulls 10 Muscle Cleans 10 Back Squats Skill: '3-Position Power Cleans' Hi Hang + Hang + Low Hang Power Clean *Spend 15 minutes building to a heavy complex! WOD: Every 4 minutes for 16 minutes perform: 200M Run 10 Bar Facing Burpees Max Power Cleans in remaining time (135/95) ....

Read More

Thursday, June 22nd

06/22/2017

Warmup: 3x through: 8 Groiners 9 Beat Swings 10 Abmat Situps 200m Run Skill: Superset the following: DB Weighted Step Ups X 8 Tempo Pushups (3 down, 1 hold at bottom, 3 up) X 9 Plate Curls X 10 WOD: For Time: 400m Run 30 Pullups 30 Double Unders 400m Run 20 Pullups 20 Double Unders 400m Run 10 Pullups 10 Double Unders ....

Read More

Wednesday, June 21st

06/21/2017

Warmup: 3x through: 10 Banded Good Mornings 10 SA DB Strict Press 10 Tuck Jumps Skill: 'Speed Deadlifts' 5 X 3 working relatively light focusing on speed... *Note: Speed deadlifts have nothing to do with speed WOD: 'Zagato' For Time: 21 - 15 - 9 Deadlifts Push Jerks Burpee Box Jumps (24/20) Round 1: 135/95 Round 2: 155/105 Round 3: 185/125....

Read More

Tuesday, June 20th

06/20/2017

Warmup: 800m Run -then- Coaches Choice Tabata X16 Skill: 'Press Series' 3 X 3 Strict Press 3 X 3 Push Press *Build AHAP WOD: Alternating EMOM for 15 minutes of: 15 Ball Walls (20/14) 15 KBS (24/16) 100m Sprint (to the end of the building and back) *you may run in the front or the back of the building.  **Rx+ = 20 Ball Walls 20 KBS....

Read More

Monday, June 19th

06/19/2017

Warmup: 1000m Row -then- 3x through: 40 Single Unders 10 BTN Strict Press (BB) :30s Dead Hang Skill: 'Odd Object Squats' Perform 3-5 sets of 10 reps *You can use anything in the gym (i.e. Med Ball, Stones, Sandbags, Dumbells, etc) WOD: For Time: 50 Calorie Row 40 Box Jump Overs (24/20) 30 Power Snatch (75/55) 20 Toes to Bar 30 Power Snatch (75/55) 40 Box Jump Overs (24/20) 50 Calorie Row *20 minute cap*....

Read More

Friday, June 16th

06/16/2017

Warmup: Wrist Prep 5 Rounds 5 Jefferson Curl 7 Pike Slides Skill: "Handstand Presses" Heel Pulls x10(1s)-8(2s)-6(4s)-4(6s)-2(8s)-1(10s) WOD: On a 12 minute clock: 1 min Double Unders 1 min Burpees 2 min Double Unders 2 min Burpees 3 min Double Unders  3 min Burpees  ....

Read More

Thursday, June 15th

06/15/2017

Warmup: 5 minute Jump Rope - Varied Patterns Strength: 3-Position Clean + Jerk Hi-Hang + Hang + Below Knee Clean + Jerk Build AHAP 12 minutes WOD: 5 attempts at each of the following: Broad jump 50 ft. in as few jumps as possible 3 pull-ups as slow as possible Max set of strict freestanding handstand push-ups Rest as needed between attempts. Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.....

Read More

Wednesday, June 14th

06/14/2017

Warmup: 1-6 Behind the Neck Partner Pull-up 5KB Deadlift + 60ft. Farmer Carry Strength: "Z-Press + Sled Pulls" AMRAP 16 10 DB Z-Press 60ft. Rope Sled Pull WOD: For load Sumo Deadlift 5-5-5-5-5 Bench Press 5-5-5-5-5 ....

Read More

Tuesday, June 13th

06/13/2017

Warmup: "Crab" Strength: "Back Squats" Find Back Squat 5RM (Heavier than last week) 2x5@90% of 5RM Accessory: 3 sets: 10 Cossack Squat 10 GHD Hip Extension WOD: For time: 50-40-30-20-10 Double Under 5-10-15-20-25 Wall-ball (20/14) ....

Read More