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WOD – Friday – 07/18/14

WOD – Friday – 07/18/14

  Games Open WOD 12.3 AMRAP 18: 15 Box jumps 24/20 12 Push Press 115/75 9 TTB

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WOD – Thursday – 07/17/14

WOD – Thursday – 07/17/14

  ENDURANCE DAY THURSDAY   2 Rounds For Time: (work/rest 1:1 ratio) ‘MAIN SITE’-ish 30 Pull ups 30 Push ups 30 Abmat Sit ups 30 KB Swings 53/35 30 Wall Balls (20/14) 30 Calorie Row *Rest amount of time it took to complete 1st round then repeat* […]

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WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

Derek Bishop   A) Back Squat   6-5-4-3-2   – 20 Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20. (record weight on the double, and number of unbroken reps)   B) AMRAP 8: 5 Deadlifts 225/155 7 […]

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WOD – Tuesday – 07/15/14

WOD – Tuesday – 07/15/14

  A) 10 Minutes of Muscle-up and/or Handstand practice   B) 4 Rounds For Time: 400m run 16 KB Snatch 53/35 12 Pull-ups 8 HSPU 1 rope climb or 2 planks – may be performed at any time during the wod

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WOD – Monday – 07/14/14

WOD – Monday – 07/14/14

  A) EMOM 10:   1 Power clean + 2 front squats   (@ 80% of 1rm Power Clean)   B) 10-1   Wallball Power Clean 115/75 100m run after each odd round

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WOD – Friday – 07/11/14

WOD – Friday – 07/11/14

  MAX OUT FRIDAY A) CLEAN & JERK!!!!! Take 20 minutes to find max load       (Post Load)   B) AMRAP 8: 5 squat cleans @60% of max weight above 15 push-ups 30 Double Unders (scale to 75 singles) REMINDER, Gymnastics with Mayra will be […]

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WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan Sunshine   ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)   A) AMRAP 5 Row for Calories (sorry)   B) AMRAP […]

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WOD – Wednesday – 07/09/14

WOD – Wednesday – 07/09/14

  A) Push Press   5-5-5-5-5. Find 5 rep-max in 5 sets   B) 21-15-9 Push Jerks 135/95 box jump overs 24/20 pullups

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WOD – Tuesday – 07/08/14

WOD – Tuesday – 07/08/14

  4 Rounds For Time: 20 hang snatch 75/55 25 Burpees over bar 30 KB Swings 53/35 REST 3 MINUTES BETWEEN ROUNDS (self time)

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WOD – Monday – 07/07/14

WOD – Monday – 07/07/14

  A) 5 Minutes of Double under practice. Make the attempt.   B) Thruster: Find 2 RM from Rack – 12 Minute Cap   C) AMRAP 10 7 thrusters 95/65* 7 TTB 20 Alt. Jumping Lunges 200m run * your WOD weight should not exceed 65% of […]

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