WODs

Thursday 6.22.17

Thursday 6.22.17

Strength/Skill: Clean, 3 x 1, every 90 seconds Find 1 rep max Build Up during the Warm Up, Make your Attempts/Sets Valuable ! WOD: 28 min Partner AMRAP 1) AMRAP, Partner A begins with : Run 1 lap 8 Power Cleans 115/75 6 SDHPs 115/75 4 DB/KB Single-arm Squat Cleans (2...

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Wednesday 6.21.17

Wednesday 6.21.17

Strength/Skill: Strict Press, 5 x 3, every 90 seconds WOD: 5 RFT, working in intervals Row 20/14 Cals 10 - 8 - 6 - 4 - 2 S2O (Starting 135/95) every round increase the weight on the S2O: M - 135 - 145 - 155 - 165 - 175 F - 95 - 105 - 115 - 125 - 135 The workout will...

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Tuesday 6.20.17

Tuesday 6.20.17

Strength/Skill: Toes to Bar, 50 or 30 for time (know to choose? If you can complete 30 toes to bar in under 2 minutes then you should be doing 50) 7 min cap WOD: Death By Snatch (135/95) - 1, 2, 3, 4, etc. T2B - 2, 4, 6, 8, etc. BJOs (24/20) - 3, 6, 9, 12, etc....

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Monday 6.19.17

Monday 6.19.17

Strength/Skill: Back Squats, 6 x 3, starting at 60% 3 - 5 second negative, then aggressive up every 90 seconds WOD: Chipper For Time 130 Double Unders 40 HSPUs 30 Pistols (2 for 1) 40 HSPUs 130 Double Unders 25 min cap The News: THE BOX WILL BE CLOSED FROM FRIDAY,...

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Friday 6.16.17

Friday 6.16.17

Strength/Skill: Push Press, 5 x 3, every 2 minutes 3 - 5 second negative on each rep WOD: Fight Gone Bad, 3 rounds Wall Ball (20/14) SDHP (75/50) Box Jump (24/20) Push Press (75/50) Row Calories 1 min rest Perform each movement for 1 minute completing as many reps as...

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Thursday 6.15.17

Thursday 6.15.17

Strength/Skill: Deadlift, 5 x 3, 80%, EMOM WOD: Partner Speed Ladder For time: 10 - 1 Deadlifts (225/155) 1 - 10 HSPUs Person A does 10 DL's and 1 HSPU THEN Person B does 10 DL's and 1 HSPU Person A does 9 DL's and 2 HSPU THEN Person B does 9 DL's and 2 HSPU Continue...

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Wednesday 6.14.17

Wednesday 6.14.17

Strength/Skill: Bent Over Row & Floor Press Every minute, alternating exercises for 10 minutes 5 Bent Over Row 5 Floor Press Minute 1 perform 5 rows, minute 2 perform 5 floor presses, min 3 back to rows, etc. 5 sets of each exercise Tempo: 2 Second Up, 1 Second...

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Tuesday 6.13.17

Tuesday 6.13.17

Strength/Skill: Back Squats, every 2 minutes 2 x 5 @ 70% 2 x 3 @ 85% 2 x 1 @ 90% (feel free to attempt a new 1RM) WOD: For Time 21 - 15 - 9 - 6 - 3 of: Clean and Jerks with Slam Ball (50/30) (focus on straight elbows and shrug when hips come to full extension)(it must...

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Monday 6.12.17

Monday 6.12.17

Strength/Skill: Snatch, 4 x 1, every 90 seconds Find new 1RM Coaches, please record new 1RMs in the computer WOD: For Time Cash in: Run 1 Mile (9 laps) - record score, then: 5 Rounds of: 5 Hang Snatches (115/75) 5 Overhead Squats (115/75) 5 SDHPs (115/75) Challenge...

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Friday 6.9.17

Friday 6.9.17

Strength/Skill: Snatch, 5 x 3, every 90 seconds Touch and go, work on the transition WOD: 20 min AMRAP Run 2 laps 15 Box Jumps (30/24) 5 Power Snatches (125/80) The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog: Here Check...

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