W.O.D.

  • Friday Aug 28th

    Strength/BB
    EMOMx12 
    Snatch
    Odd- Lift (Not TnG)
    Even- Rest
    min 1 - 3 reps at 70%
    min 2 rest 
    min 3 - 3 reps at 75%
    min 4 rest
    min 5 - 2 reps @ 80%
    min 6 rest
    min 7 2 reps @ 80%
    min 9 rest
    min 10 1 rep @ 95%
    min 11 rest 
    min 12 1 rep @ 95%

    Conditioning 
    21-15-9-6-3 reps of
    Power Snatch 75/55
    30 II's between ea 


  • Friday Aug 28th

    Strength/BB
    EMOMx12 
    Odd- Lift (Not TnG)
    Even- Rest
    min 1 - 3 reps at 70%
    min 2 rest 
    min 3 - 3 reps at 75%
    min 4 rest
    min 5 - 2 reps @ 80%
    min 6 rest
    min 7 2 reps @ 80%
    min 9 rest
    min 10 1 rep @ 95%
    min 11 rest 
    min 12 1 rep @ 95%

    Conditioning 
    21-15-9-6-3 reps of
    Power Snatch 75/55
    30 II's between ea 


  • Thursday Aug 27th


    Rest Day 
    Open GYM 11-1
    Open Gym 5:00-7


  • Wednesday Aug 201t




    WOD
    "Naughty Nancy"
    5 Power Snatch 95/65
    15 OHS
    25 II's 
    400m Run

     

  • Tuesday Aug 24


    WOD
    BB/Strength 
    Back Squats
    3-2-1-1-1

    then

    Conditioing 
    3 RFT of
    10 HSPU
    10 FS 135/95
    10 GS Box Jumps




     

  • Monday Aug 24th


    WOD

    Fan Fav
    AMRAPx20
    1 Round of "Cindy"
    5 Pull Ups
    10 Push Ups
    15 Air Squats 
    1 Power Snatch 155/105  135/95  115/85


  • SAturday Aug 22


    WOD
    2 Person Teams
    10 Hang Power Cleans 115/85
    20 Front Squats 115/85
    30 S2OH
    40 Box Jump Up n Over 24/20
    50 Cal Row
    40 Box Jump Up n Over
    30 S2OH
    20 Front Squats 
    10 Hang Power Cleans 

    Cash Out 
    Each Athlete completes 1 set MEUB of 1 of the following

    MU
    HSPU
    strict Pull Ups
    weighted push ups 45/25 plate on back 

    axample A1 does MU =10 A2 does HSPU = 25 total 35
    some strategy. athletes cannot complete same movements 
      


  • Friday Aug 21

    WOD
    4 RFT of 
    15 Pull Ups 
    *10 Deadlifts 275/185  225/155  185/135
    5 Burpees
    Run 400m
    Looking for TnGo here. shouldn't be 1 drop 1 drop..Doesn't have to be UB just not singles

     

  • Thursday Aug 20


    Still needing judges and volunteers


    WOD
    Strength/BB
    20:00 
    Work up to a heavy complex of 
    1 Hang Power Snatch + 1 OHS + 1 Full Snatch (drop and reset from floor)


    Conditioning 
    3 RFT of 
    50 II's 
    25 TTB 
    10 C&J 135/95 (any method)


  • Wednesday Aug 19th



    Rest Day 
    Open Gym 11-1
    Open Gym 5:30-7:00


  • Tuesday Aug 18th


    "It's going to be ok. Everyone's scared on their first day. Be brave".

    WOD
    Strength/BB

    Bench Press
    3-3-3-3-3

    Conditioning

    AMRAP x7
    15  S2OH 95/65
    10 GS Box Jumps 24/20
    5 Alt KB Snatch 53/35

     

  • Monday Aug 17th


    Big shout out and a huge thank you to all those that hung around all weekend and helped get the platforms built. I really appreciate everyone.



    WOD
    AMRAPx17:00
    3 Power Snatches 135/95
    6 HSPU
    9 Wallballs
    12 II Unders 


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