5.9.16 WOD
May 8, 2016Strength: 15 Minutes to establish 1RM Front Squat. WOD: For Time 30 Squat clean and jerk@135/95
Strength: 15 Minutes to establish 1RM Front Squat. WOD: For Time 30 Squat clean and jerk@135/95
5.6.16 WOD
May 5, 2016Strength: (Deload Week) Bench Press 3x5@40%,50%,60% 10 Minutes. Partner WOD: For time Buy in- 800m Run 5x300m Sprint on rower Cash out- 800m Run *Partners must do both runs together and 1 Partner rests while other rows-both row 5 sets of 300m.
5.5.16 WOD
May 4, 2016Strength: (Deload Week) Deadlift 3x5@40%,50%,60% 10 Minutes. WOD: For time 15-12-9-6-3 Burpee box jump over@ 30"/24" Deadlift@ 225/155
5.4.16 WOD
May 3, 2016Strength: (Deload Week) Front Squat 3x5@40%,50%,60% 10 Minutes. WOD: Alternating EMOM- 20 Minutes. 1- 12 Toe to Bar 2- 15 Kettlebell Swing@53/35 3- Max reps Front Squat@155/105 4- 10 Bar facing burpee 5- 200/150m Row Score= Total Front Squats.
5.3.16 WOD
May 2, 2016Strength: (Deload week) Strict press 3x5@40%,50%,60% 10 minutes. WOD: For Time 21-15-9 Power Cleans@135/95 42-30-18 Wall-Balls@20/14 & 10'/9' *200m Run every time you break on Wall-Balls.
5.2.16 WOD
May 1, 2016Strength: (Deload week)-Backsquat 3x5@40%,50%,60% 10 Mins. WOD: "Angie" For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats. *25 Minute cap.
4.29.16 WOD
April 28, 2016Strength: Bench Press-10 Mins. to accomplish 75%x5 85%x3 95%Max effort *All percentages based off 90% WOD: 5 Thrusters EMOM 0:00-5:00 @75/45 5:00-10:00 @95/65 10:00-15:00 @115/85 Continue adding 20lbs every 5 minutes for as long as possible. Score= Load+Time.
4.28.16 WOD
April 27, 2016Strength: 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
4.27.16 WOD
April 26, 2016WOD: "Eva" 5 Rounds for time 800m Run 30 Kettlebell Swing @ 72/53 30 Pull-ups *50 Minute time cap
4.26.16 WOD
April 25, 2016Strength: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.
