Monthly Archives: April 2016

2.15.16 WOD

10 Minutes to accomplish 3×5 Bench Press@ 65% 75% 85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: 3 Rounds for time: 400m Run + 75 Double Unders + 200m Run + 50 Double Unders rest 1 Min.

4.18.16 WOD

Strength: Backsquat- 10 minutes to accomplish 70%x3 80%x3 90% Max Effort *All Percentages based off 90% of your 1RM WOD: For time- 15-12-9-6-3 Sumo Deadlift High-Pull @115/80 Hang Power Clean @115/80

4.19.16 WOD

Strength: Strict Press- 10 minutes to accomplish 70%x3 80%x3 90% Max Effort. *All percentages based off 90% of your 1RM WOD: For Time 60 Toe-to-bar Every time you break: 6 Pistols(Alternating) 8 Box Jumps@ 24/20

4.20.16 WOD

Strength: Front Squat- 10 Minutes to accomplish 70%x3 80%x3 90% Max Effort *All Percentages based off 90% of 1RM WOD: 0:00-8:00 21-15-9 Thrusters@75/45 Pull-ups Max rep burpees 8:00-16:00 21-15-9 Thrusters@75/45 Pull-ups Max rep burpees Score= Total burpees

4.21.16 WOD

Strength: Deadlift- 10 minutes to accomplish 70%x3 80%x3 90% Max effort *All percentages based off 90% of your 1RM WOD: 11 Minute AMRAP 2k Row Max Reps Kettlebell snatch@ 53/35 Score= Total KB snatches.

4.22.16 WOD

Strength: Bench Press- 10 minutes to accomplish 70%x3 80%x3 90% Max effort *All percentages based off 90% of your 1RM WOD: “JT” 21-15-9 Hand-Stand Push-ups (Beginners Scale w/ seated Shoulder Press) Ring Dips Push-Ups 16 Minute time cap

4.25.16 WOD

Strength:Backsquat- 10 Minutes to accomplish 75%x5 85%x3 95% Max Effort *All percentages based off 90% WOD: 15 Minute alternating EMOM 1-10 Burpees 2-30 Double Under 3-100m Sprint

4.26.16 WOD

Strength:Front Squat&Strict Press 15 mins. to accomplish 75%x5 85%x3 95%Max Effort *All percentages based off 90% WOD: For Time 20-18-16-14-12-10 Ring dip Front rack walking lunges@ 135/95 18 minute time cap.

4.27.16 WOD

WOD: “Eva” 5 Rounds for time 800m Run 30 Kettlebell Swing @ 72/53 30 Pull-ups *50 Minute time cap

4.28.16 WOD

Strength: Deadlift- 10 Mins. to accomplish 75%x5 85%x3 95%Max Effort *All Percentages based off 90% WOD: For time 50-40-30-20-10 Abmat Sit-ups 25-20-15-10-5 Burpees