4/21/2018

Community WOD: Teams of TWO AMRAP (15Min) 0:00 - 15:00 70 DB Snatches 50 Cal Row / Bike 30 Lunges (No Weight) AMRAP (10Min) 15:00-25:00 60 Slam Ball 40 Cal Row / Bike 20 Synchro Air-SQ Community Accessory: 6 EMOM (30 wrk / 30 rest) E: Partner A: Junk Yard Dog O:...

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4/20/2018

Strength: 5-5-5-5 Pendlay Row (Climbing) rest 60-90sec between sets * Technique more important than load WOD: "Half Baked" For Time 10,9,8,7,6...1 "American Style" KB Swing (A:70/53) (Rx:53/35) 1,2,3,4,5...10 HSPU (S: HR Pushup) Accessory Strength: Banded Upright Row...

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4/19/2018

Aerobic Conditioning: WOD: For Time 50 BB Thrusters (45/35) 1-Mile Run (-or- 1,600m Row) 100 Situps (A:75 GHDSU) Accessory Strength: Waiter Walks 6 EMOM (40/20) E: Right Arm (KB or DB) O: Left Arm (KB or DB) Stretch + Recovery Foam Roll - T-spine + Glutes Static...

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4/18/2018

Strength: 5-4-3-2-1 Deadlift (Climbing AHAP) rest 60-90sec between sets WOD: "Camel Back" 15 EMOM M1: 21 WB (20/14) M2: 15 SDHP (75/55) M3: 9 Burpee Box Jumps (24"/20") Core/Abs: 3 EMOM M1: Oblique Plank (A: Weighted) M2: Rest M3: Full Plank (A: Weighted) Mobility +...

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4/17/2018

Skill Day: OLY Technique: In Clean Press (Sots) 3 x 5 (BB or Light load) In Snatch Press 3 x 5 (Same) Skill WOD: 11Min AMRAP 30 Unbroken DU (S:60 singles) 5 Unbroken Hang Pwr SN (A:115/85) (Rx:95/65) (S:75/55) 5 Unbroken OH Squats * For every rnd, athlete must...

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4/16/2018

Strength: Every 3Min (9Min Total) 10 Unbrkn Hang SQ CL (Climbing) WOD: "Hard & Fast" 5 EMOM 5 Lateral Bar Hop Burpees 5 Pwr Clean (A:135/95) (Rx:95/65) (S:75/55) (Rest 2 Min) 5 EMOM 5 Lateral Bar Hop Burpees 5 S2O (Shoulder to OH) (Same BB weights from above)...

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4/14/2018

Community WOD: 20 Min Running Clock 4Min AMRAP 10 Air SQ 10 Mntn Climbers 100m Run (or 150m Row) (REST 1 MIN) 4Min AMRAP 10 Pushups (A: HSPU) 15 MB Russian Twist 20 DU (s:40 singles) (REST 1 MIN) 4Min AMRAP 10 SQ Thrusts 20 v-ups 30 Quick foot plate hops (use 10 or...

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4/13/2018

WOD: For Time: "Friday The 13th" (13 Reps @ 13 Different Movements) 13 Power Cleans (Adv:135/95) (Rx:95/65) 13 TTB 13 Power SN 13 Sit-ups (Adv:GHDSU) 13 Back SQ 13 TTB 13 Thrusters 13 Sit-ups (GHDSU) 13 OH SQ 13 TTB 13 Deadlifts 13 Sit-ups (GHDSU) 13 Push Press *Same...

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4/12/18

Aerobic Conditioning: WOD: "Chantilly Lace" Every 4Min for 20Min 20 KB Goblet Rev. lunges (53/35) 15 Burpees (Scale to 10 if needed) 10 Cal Row / 10Cal Bike / or 200m run. (This is an ALL OUT EFFORT ea RND!) Accessory Strength: "Partner Farmers Carry" 6 EMOM E:Partner...

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4/11/2018

Strength: 3-3-3-3-3 Deadlift (Climbing AHAP) rest 60-90sec between sets WOD: 14 AMRAP 21 KB Swing (53/35) 15 Wall Ball (20/14) 9 Box Jump (24"/20") Core/Abs: 3 Rnds 10 Hanging Knee Raise 10 v-ups 30 sec plank hold Stretch + Recovery Foam Roll - T-spine + Glutes Static...

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4/10/2018

OLY Technique Skill: In Clean Press (Sots) - 3x5 (Empty BB or light load) In Snatch Press - 3x5 (same recommendations as above). WOD Skill WOD CF 18.0 21-15-9 DB Sn (50/35) (35/25) Burpee (lateral hop over DB) * 10Min Time Cap Gymnastic Practice Skill: 6 EMOM (30wrk /...

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