W.O.D.

  • Friday May 22nd

    WOD

    5 RFT of
    Run 400m
    10 Deadlifts 225/155  185/135
    15 GS Box Jumps 30/24
    20 KBS 1.5/1
    Rest :30 between rounds 

  • Thursday May 21


    What does it take to get to this level?


    WOD
    Strength/Skill

    EMOMx12
    Snatch work
    Min 1-3 1 Hang Power Snatch + 1 Snatch Balance 
    Min 4-6 2 Pause snatch at launch  (from floor 2 sec pause)  Power/split/squat
    Min 7-9  1 Snatch (floor, full) 
    Min 10-12 Snatch (full, floor)

    **Min 1-6 should be around 70-75%
    **Min 7-12 should increase up to about 85-90%

    rest put equip away

    then 

    Conditioning
    AMRAPx3
    9 Thrusters 95/65
    9 Pull Ups
    rest 1:00
    AMRAP x3 
    6 Power Snatches 95/65
    6 HSPU
    rest 1:00
    AMRAPx3 
    9 Cal Row
    9 Burpees over rower 

















  • Wednesday May 20th



    Check the go fund me page helping Denny get to the CF Games. This is not a cheap task.
    http://www.gofundme.com/uvwaqw



    WOD

    "The Bear Complex"
     5 Rounds of
    This is one rep:
    1. Power Clean
    2. Front Squat
    3. Push-Press
    4. Back Squat
    5. Push-Press

    Cycle through 7 times for one round.

    Do 5 rounds total working up to your max.

    No pause on floor to rest or regrip. This will be a foul and require you to start that round over. 

    Rest as needed between each round. 

     

     

  • Tuesday May 19th



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


  • Monday May 18th

    WOD
    Strength 
    OHS
    3-2-1-1-1

    Conditioning
    Annie 
    50-40-30-20-10 reps of
    II Unders 
    Sit Ups


  • Sunday May 17th




    WOD

    AMRAPx17
    2 Person Teams 
    Run 400m
    3 Squat Cleans 185/125  155/105  135/95
    6 HSPU 
    12 TTB
    15 Burpees

    rest as needed then same 2 person team 

    For time 
    Row 1000m (split into 250 increments)


  • Saturday May 16th



    WOD

    "Randy"

    75 Snatches 75/55

    Then

    2:00 Max reps 
    II Unders 

    Rest 1:00

    2:00 Max reps 
    MU or Pull Ups

    rest 1:00

    2:00 max rep 
    II Unders 


  • Friday May 15th



    REST DAY
    CLOSED

  • Thursday May 14th

    WOD

    Strength/BB
    EMOMx10 
    2 Deadlifts *climbing. start "around" 60% and work up to 75-80%

    Conditioning
    Tabata format :20/:10 5 intervals each
    Row Calories
    Push Ups
    Box Jumps 20"
    Sit ups
    KBS 1.5/1

     

  • Wednesday May 13th



    WOD
    Strength 
    Back Squat 
    5-5-5-5-5

    Conditioning 
    AMRAPx5
    10 OHS 95/65
    10 HSPU

    Rest 2:00
    AMRAPx4
    8 S2OH 95/65
    8 Lateral Burpees

    Rest 2:00
    Amrapx3
    6 Thrusters 95/65
    6 Pull Ups


  • Tuesday May 12th



    Tandem Deads=Good Times


    WOD
    Strength 
    EMOMx15 
    Clean & Jerk (Power/Split/Squat)
    Min 1-3 2 reps @70%
    Min 4-6 2 reps @75%
    Min 7-9 1 rep   @80%
    Min 10-12 1 rep @ 85%
    Min 13-15 1 rep @90%

    Conditioning 
    14.1
    AMRAPx10 
    30 II's
    15 Snatches 75/55


  • Monday May 11th

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


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