Saturday Sept 3rd, 2016

By: 0

WOD
September 3rd
Met Con –

Tabata Power Snatches
Rest 1 Minute
Tabata Power Cleans
Rest 1 Minute
Tabata Shoulder To Overhead
Rest 1 Minute
Tabata Deadlifts
Rest 1 Minute
Tabata Burpees

Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the movements with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals.

#95/65


Tuesday’s WOD

September 6th
Strength

Advanced

A) Deadlifts @30X1; 5-5-5-5
B) Box Step-ups 8/side x 3

Intermediate
A) Deadlifts @30X1; 8-8-8-8
B) Box Step-ups 8/side x 3

Beginner
A) Deadlifts @30X1; 10-10-10-10
B) Box Step-ups 8/side x 3

Met Con
For Time Complete:
5-4-3-2-1 of:
Deadlift #275/195
Thrusters #135/95
Burpees

Friday September 2nd 2016

By: 0

WOD

September 2nd

Strength

Advanced
A1) Back Squats @30X1; 3-3-3-3
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Intermediate
A1) Back Squats @30X1; 4-4-4-4
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Beginner
A1) Back Squats @2011; 6-6-6-6
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Met Con
4 Rounds for time of:
10 Toes To Bar
15 Dumbbell Thrusters #40/25


Tomorrow’s WOD
September 3rd

Met Con –
Tabata Power Snatches
Rest 1 Minute
Tabata Power Cleans
Rest 1 Minute
Tabata Shoulder To Overhead
Rest 1 Minute
Tabata Deadlifts
Rest 1 Minute
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the movements with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals.

#95/65

Wednesday August 31, 2016

By: 0

WOD

August 31st

EMOM 10 Minutes –

2 Power Snatch #135/95 *or 70% of 1RM
6 Burpees

Rest 5 Minutes Then Complete For Time:

100 Double Unders/ 200 Single Unders
30 Ring Dips
80 Double Unders/ 160 Single Unders
25 Ring Dips
60 Double Unders/ 120 Single Unders
20 Ring Dips
40 Double Unders/ 80 Single Unders
15 Ring Dips
20 Double Unders/ 40 Single Unders
10 Ring Dips

Tomorrow’s WOD (more…)

Monday August 29th 2016

By: 0

WOD
August 29th

Strength

All Levels
A1) 2 Push Press + 3 Split Jerk x 6
A2) GHD Hip Extensions @1012; 20/15/10 reps x 3

Met Con –

Advanced –
10 Rounds of: 3 Muscle Ups
3 Strict Handstand Push-ups

Intermediate –
10 Rounds of: 5 C2B Pull-ups
4 Handstand Push-ups

Beginner –
10 Rounds of: 7 pull-ups/7 ring rows
7 Push-ups

*14 Minute Time Cap”


Tomorrow’s WOD (more…)

Saturday August 27th, 2016

By: 0

WOD
August 27th

Strength

Advanced
A1) Back Squats @20X1; 5-5-5-5
A2) Weighted Plank Holds 3 x 1 Minute
Intermediate
A1) Back Squats @20X1; 8-8-8-8
A2) Weighted Plank Holds 3 x 1 Minute
Beginner
A1) Back Squats @2011; 10-10-10-10
A2) Plank Holds 3 x 1 Minute

Met Con
For Time Complete:
21-18-15-12-9 Of:
Pull-ups
Wall Balls #20/14
* Time cap = 15 minutes


Monday WOD

August 29th (more…)

Friday August 26th, 2016

By: 0

WOD
August 26th
Strength
Advanced
A) Deadlifts @ 20X1; 2-2-2-2-2
B) Good Mornings 10-10-10
Intermediate
A) Deadlifts @ 20X1; 4-4-4-4-4
B) Good Mornings 10-10-10
Beginner
A) Deadlifts @ 2011; 8-8-8-8
B) Good Mornings 10-10-10

Met Con
12 Minute AMRAP
10 Deadlifts #135/95
15 Double Unders or 30 Single Skips

* Top of every minute perform 3 burpees over the bar (Including minute 0)


Tomorrow’s WOD (more…)

Wednesday August 24th 2016

By: 0

WOD
August 24th
Strength

Advanced
A) Squat Snatch 2-2-2-1-1-1

Intermediate
A) 1 Power Snatch + 2 Overhead Squat 2-2-2-2-2

Beginner
A) Hang Power Snatch 3-3-3-3
B) Snatch Grip Overhead Lunges 3 x 8/side

Met Con

10 Minute AMRAP
3 Squat Snatch/Power Snatch/Hang Power Snatch
10 Wall Balls #20/14
10 Box Jumps #24/20
* Top of every minute perform 3 burpees (Including minute 0)


Tomorrow’s WOD (more…)