WODs

Sunday, April 22nd

April 21, 2018

Hours:
Coached WOD: 9 & 10am
Open Gym: 8-9am then 11am to 1pm
**No Open Gym between 9am and 11am
 

For Time

30 Deadlifts (choose weight)
30 DU’s
Run 1 Lap
30 Hang Cleans (choose weight)
30 DU’s
Run 1 Lap
30 S2OH (choose weight)
30 DU’s
Run 1 Lap
30 TTB
30 DU’s
Run 1 Lap

 

*Weights may be different for each barbell movement, but 1 barbell


Saturday, April 21st

April 20, 2018

Hours: 7:30, 9, 10, 11:30
 
Partner WOD
 
Section 1
3AMRAP
10 KBS (53/35)
10 TTB
 
Section 2
3AMRAP
10 Cal Row
10 Sit-ups
 
Section 3
3AMRAP
10 Burpees
10 Box Jumps (24/20)
 
Performed as Follows
 
Partner 1 does Section 1 while Partner 2 rests
then P2 does Section 2 while P1 rests
then P1 does Section 3 while P2 rests
then P2 does S1 while P1 rests
This pattern will continue until each partner has completed each section twice. (36:00)
 
*Score = Total Reps


Friday, April 20th

April 19, 2018

Deadlift
5-5-5-3-3-3
 
“Open”
For Time
5-4-3-2-1
Deadlift (275/185)
Strict HSPUs
 
Then
5-4-3-2-1
Clean (225/155)
Ring Muscle-up
 
 
“Fitness”
For Time
21-15-9
Deadlifts (135/95)
Hand-release Push-ups
 
30-20-10
KB Swings (53/35)
Ring Rows
 
 
Extra Credit
3×10 Bamboo Bench
3×10 Reverse Back Fly
3×10-15 DB Skull Crushers


Thursday, April 19th

April 18, 2018

9EMOM
Min 1: 5-10 Strict Pull-ups reverse grip
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
5 Rounds
2 Rope Climbs
20 Alternating DB Snatch (50/35)
20 Abmat Sit-ups
20 Walking Lunge
200m Run
 
 
Extra Credit
4×6/leg Split Squats
3×50 MB Twists


Wednesday, April 18th

April 17, 2018

Pause Front Squat
(3sec Pause at bottom)
5×3 (building)
EMOM 5 Thrusters
With a continuously running clock complete:
5 thrusters every minute (25 thrusters every 5 minutes).
From 0:00-5:00 use (75/55)
From 5:00-10:00 use (95/65)
From 10:00-15:00 use (115/75)
Continue adding 20/10 lb. every 5 minutes for as long as you are able.
Post total number of reps completed.
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 OH Snatch Grip Hold (heavy)
Min 3: :40 Flutter Kicks
Min 4: :40 Plank


Tuesday, April 17th

April 16, 2018

Super Set
5-5-5-3-3-3
Bench Press
Pendlay Row
 
3 Rounds
15 TTB
50 DUs
15 Burpee
50 DU’s
 
Extra Credit
3×8 Chinese DB Row
3×8 Barbell Z-Press
3×10 Barbell Bicep Curl


Monday, April 16th

April 15, 2018

Every :90 (8 sets)
Squat Snatch + Hang Squat Snatch
15AMRAP
21 Wall Balls (20/14)
18 Box Jumps (24/20)
15 Pull-ups
12 KB Swing (70/53)
Extra Credit
5×5 Back Squat
3×10 Hip Thrusts
3×25 GHD Sit-ups


Sunday, April 15th

April 14, 2018

Hours:
Coached WOD: 9 & 10am
Open Gym: 8 to 9am then 11am to 1pm
 
4 Rounds
250m Row
15 Power Cleans (115/75)
15 Toes to Bar
15 S2OH (115/75)
200m Run


Saturday, April 14th

April 13, 2018

Hours: 7:30, 9, 10, & 11:30
 
 
“Open”
25AMRAP
6 Squat Clean Thrusters (135/95)
2 Rope Climbs
10 Wall Balls (20/14)
 
Partners will alternate after completing a full round
 
“Fitness”
25AMRAP
10 Thrusters (95/65)
10 Pull-ups
10 Wall Balls (20/14)


Friday, April 13th

April 12, 2018

4EMOM
Power Snatch (building)
 
Every :90 (4 sets)
Power Snatch (heavy)
 
3EMOM
3 Snatch Pulls @105% of today’s max
 
“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
 
Extra Credit
3×6/leg Back Rack Lunge
3×10 DB Bench Press
3×10 Ab Rollout


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