W.O.D.

  • Monday Apr 21


    HB Back Squats    
    5-4-3-2-1-1-1
    *In between ea BS set comlpete same reps of Strict Pull Ups
     then        
    21-15-9 reps of
    Alt DB Snatches 45/35
    Burpees

    Cash Out

    Not for time
    1 mile run/row

  • Sunday Apr 20th



    LIMITED HOURS 
    7am, 8am, and 9am ONLY



    2 person Teams
    50-40-30-20-10 reps of

    Dubs
    S2OH 135/95
    TTB


  • Saturday April 19th


    U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills,Calif.--assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif.--died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

    "NUKES"

    8 minutes to complete:
    1-mile run
    Max Reps Deadlifts 315/225
    Then, 10 minutes to complete:
    1-mile run
    Max Reps Power cleans 225/155
    Then, 12 minutes to complete:
    1-mile run
    Max Reps OHS 135/95

    Do not rest between rounds. Scale as needed.

  • Friday Apr 18th

    Rest Day - Closed

  • Thursday Apr 17


    "Nicole" 
    amrap x20
    Run 400
    max reps pull ups

    Post total number of pull ups to board

  • Wednesday April 16th


    Bench 3-3-3-3-3

    AMRAP 7:00

    5 Wallballs 20/14
    10 Box Jumps 24/20
    15 Dubs

  • Tuesday April 15th 2014

    EMOM X15
    min 1:00 - 5 burpees 5 Hang Power Snatches
    min 2:00 - 5 burpees 5 Power Snatches 
    min 3:00 - 5 burpees 5 Squat Snatches 
    repeat for 5 rounds post sn loads to whiteboard
    *Looking for TnGo SN. Choose weight to accomplish. Also try to get all 10 reps completed as quickly as possible and use the remainder of the min to rest

  • Monday April 14th 2014

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

  • Sunday April 13th


    3 Person Teams
    2 Rounds of
    50 GS Box Jumps 24/20
    40 S2OH 135/95
    30 T2B
    20 Deadlifts 225/155
    10 HSPU or 15 C2B Pull Ups
    *750m Row (250m increments) 

    *Row can be completed at any point during the round. Only one person working at a time. Ea team may have no more than 2 bars 

  • Saturday April 12th

    U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

    He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

    WOD
    Three rounds of:

    • Run 800 meters
    • 5 Front squat 225/165 *
    • Run 200 meters
    • 11 Chest to bar pull-ups
    • Run 400 meters
    • 12 KBS 2/1.5

      *From floor. Scale load as needed in order to clean from floor. You can Squat Clean your first rep

  • Friday April 11

    Back Squats: 20-10-5

    20 unbroken at 60% 1 rep max
    10 unbroken at 70% 1 rep max
     5 unbroken at 75% 1 rep max

    then

    AMRAP 7 minutes

    7 OHS 95/65

    14 sit ups

  • Thursday April 10th

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

RSS Feed