W.O.D.

  • Friday Apr 25th

    Must Watch 

    https://www.youtube.com/watch?v=e5Dl1o9fIz0

    "SPEED" throught the middle

    2014 Masters Qualifier
    Clean
    Establish 1RM clean (Power/squat)

     then

     "Amanda"
    9-7-5
    MU
    Squat Snatches 135/95

    Sq Sn can be powered then OHS

    *Sub MU = c2b pull u


  • Thurs Apr 24

    Class Schedule:
    5:30am -open
    6:30am - open 
    8:30am - open
    11am - open
    12pm - open
    2:30 pm - Closed Not a regular schedule class OTA athletes only
    3:30pm - open
    4:30pm - Open
    5:30pm - open
    6;30pm - open

    Be on time to class. Being late is disrespectful and unprofessional
    Late fee 0-10 min = 20 burpees
    20+ =50 burpees

    WOD 
    Kara- Bel
    15 Rnds for time of

    10 Wallballs 20/14
    2 Power Snatchs 135/95

  • Wednesday Apr 23

    Strength
    Jerk (power or split)
    1-1-1-1-1
    then
    Conditioning

    Death by Sq Clean Thrusters
    *Post load and # of rounds completed

  • Tuesday Aprl 22 2014

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

  • 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

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