W.O.D.

  • Monday Apr 27



    WOD

    Chipper 
    For Time complete
    25 Dubs
    50 Thrusters 115/85  95/65
    25 Dubs
    40 C2B Pull Ups
    25 Dubs
    30 Burpee Box Jumps 24/20
    25 Dubs
    20 Strict HSPU
    25 Dubs
    10 Pistols
    25 Dubs


  • Sunday Apr 26th





    WOD
    2 Person Teams

    Buy In
    100 Wallballs

    then 


    "DT"
    5 Rounds of 

    12 Deadlifts 155/105
    9 Hang Power Cleans 
    6 Push Jerks

    then 

    Buy Out 
    50 Wallballs

    *During this workout you may split all the reps ups as needed. Only 1 athlete working at a time.

    Extra Credit 
    Masters Qualifier WOD #1

    AMRAP 5:00
    5 MU
    10 Power Cleans 155/105

    *This is an individual workout. Muscle Ups are rings. 

  • Friday April 24th




    WOD
    Strength 
    EMOMx12
    1:00-3:00 1 Squat Clean @75%
    4:00-6:00 1 Squat Clean @ 80%
    7:00-9:00 1 Squat Clean @ 85%
    10:00-12:00 1 Squat Clean @90%


    Conditioning 

    AMRAPx12
    3/2 Muscle Ups 
    6 Power snatches 95/65
    9 OHS 95/65
    12 TTB
    15 Dubs


     

  • Thursday Apr 23rd


    WOD
    "Fight Gone Bad"

    Three rounds of:
    Wall-ball 20/14 10 ft target (Reps)
    Sumo deadlift high-pull, 75/55  (Reps)
    Box Jump, 20" (Reps)
    Push-press, 75/55 (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Add your points.



  • Wednesday Apr 22nd



    WOD
    Strength
    Back Squats
    3-3-3
    Front Squats 
    2-2-2

    Benchmark
    "Baseline"
    Row 500m or Run 400
    40 Air Squats 
    30 Sit Ups
    20 Push Ups
    10 Pull Ups


  • Tuesday Apr 21st


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


  • Tuesday Apr 21st


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


  • Monday April 20th


    WOD
    Strength/Skill
    EMOMx10
    2-3  Hang Snatches (power/squat/split, not lookn for UB here, all singles)
    work up to a heavy load as possible

    then

    3 RFT of
    Run 400m
    10 Deadlifts 225/155 205/135 185/125

     

  • Sunday April 19th

     The Matell Brown

    WOD

    4 RFT of
    5 Lateral Burpees
    10 Sq Clean Thrusters 95/65 
    50 Dubs

    With remaining time
    goat work  

  • Saturday April 18th

                

    WOD
    2 Person Teams 

    AMRAPx4 alternating minutes 
    Rope Climbs or Cal Row

    then immediately into 

    10 Alternating Rounds for time of (aka Barbara)
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Air Squats
    *no rest period between rounds. as soon as athlete 1 finishes rnd 1, athlete 2 immediately starts round 2.




  • Friday Apr 17th



    #bicepslikebriggs



    WOD
    Rest Day 
    CLOSED


  • Thursday April 16th




    WOD

    Buy In 
    1k Row or 800m Run

    5 RFT of

    9 OHS 95/65
    15 GS Box Jumps 24/20
    21KBS 1.5/1

     

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