Category: WOD

170818 – “Fight for your right to be a Lunk”

Warm up: 1:00 Row/Rest 3 Rounds NFT 8 Deadlifts with empty bar 5 Inchworm with Push-ups 15 Jumping Jacks Skill/Strength: 5×5 Deadlift WOD: 3 Rounds for max reps Rx: 1:00 DBalls (100/80) 1:00 Box Jump (24”/20”) 1:00 DB Push-Press (50s/35s) 1:00 Burpees 1:00 Rest Scaled: 1:00 DBalls (80/50) 1:00 Box Jump (20”/12”) 1:00 DB Push-Press …
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170817 – “Beach Pump”

Warm up: Double-under battle Shoulder Progressions Skill/Strength:  Alternate between 6×1 Pull-up 6×1 Strict Press WOD: 21, 15, 9 Reps for time Rx: C2B Pull-ups HSPUs T2B Scaled: Ring Rows Push-ups T2P Mobility: Lat Pole Pec Pole DD/Cobra


170816 – “Speed Boat”

Warm up: Lateral Drills Skill/Strength: Part 1- 10 Min to find 1RM Box Jump Part 2- 6×3 O/H Squat WOD: For time 500M Row 400M Run Mobility: IT/Quad FR Thoracic FR


170815 – “50 Shades of Mayhem”

Warm up: 400M Run Dynamics Skill/Strength: Post WOD E2MOM 5x200m WOD: For time 50 Wallball Shots 50 DB Snatches (50/35) 50 Double-unders 50 Sit-ups 50 Cal Row 50 Sit-ups 50 Double-unders 50 DB Snatches 50 Wallball shots Mobility: Circle-up


170814 – “Cluster Fun”

Warm up: Medball Toss SC Thruster BD 3 Round NFT 5 Thrusters with empty bar 5 MU Transitions Skill/Strength: 6×1 Squat Clean Thruster WOD: 3 Rounds for time Rx: 400M Run 9 Squat Clean Thrusters (165/115) 9 Muscle-ups Scaled: 400M Run 9 Squat Clean Thrusters (75%) 9 Burpee Pull-ups Mobility: Tri/Lat LAX Wall Glute


170812 – Sat WOD

  9am: In teams of 3, each person starts every 1:00 minute for Max Push-Press reps. 2:00 AMRAP/1:00 Rest 2 Rope Climb 45 DUs Max Push Press *Only 1 Bar per team 11am: 5 Rounds For Max Reps 2:00 AMRAP 2 Rope Climb 45 DUs Max Push-Press (115/85) Rest 1 Minute


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