4.25.16 WOD
April 24, 2016Strength: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
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
4.22.16 WOD
April 21, 2016Strength: 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
4.21.16 WOD
April 20, 2016Strength: 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.
4.20.16 WOD
April 19, 2016Strength: 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
4.19.16 WOD
April 18, 2016Strength: 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
4.18.16 WOD
April 17, 2016Strength: 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
2.15.16 WOD
April 14, 201610 Minutes to accomplish 3x5 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.
2.14.16 WOD
April 13, 201615 Minutes to accomplish 3x5 Deadlift @ 65% 75% 85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: 12 Minute Alternating EMOM Odd: 2 Rope Climb Even: 5" Touch and go" power cleans @135/95
4.13.16 WOD
April 12, 2016WOD: 15 Minutes to accomplish 3x5 Strict Press & Front Squat @ 65% 75% 85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: 3 Rounds for total reps, 4 Minute AMRAP: 5 Burpee box jump over @24/20 10 Thrusters @95/65 15 Kettlebell Swing @ 53/35 100m Shuttle Sprint Rest 2 Minutes. Redline. Rest. Repeat.
4.12.16 WOD
April 11, 2016WOD: 15 Minutes to accomplish 3x5 Backsquat. 1-65% 2-75% 3-85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: "Nancy" 5 Rounds for time: 400m run 15 Overhead Squat @95/65 20 Minute time cap.
