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...

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...

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...

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:...

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%)...

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...

170811 – WOD

Warm up: Lateral Dills 3 Pos Clean Breakdown 3 Rounds NFT 8 Front Squats w/ empty BB 8 Push-ups Skill/Strength: 6x 3 Position Clean Complex WOD: 21, 15, 9 Reps for time Rx: Front Squats (165/115) Ring Dips Cal Bike Scaled: Front Squats (70% of Complex) Ring Push-ups...

170810 – WOD

Warm up: Sprint Relay Skill/Strength: Kipping T2B Work Or Muscle-up transitions WOD: For time Rx: 300’ Sled Push (6/4) 60 KB Swings (53/35) 60 T2B 1200M Run Scaled: 300’ Sled Push (3/1) 60 KB Swings (35/20) 60 T2P 800M Run Mobility: Quad/IT Foam Roll...

170809- WOD

Warm up: 2 Rounds 1:00 Row/Bike 1:00 Air Squats Straddle Hip Openers Skill/Strength: Back Squat HS > 3×5 Pause Back Squats WOD: 7 Min AMRAP Rx: 12 Stone to Shoulders (115/65) 24 Pull-ups 48 Double-unders Scaled: 12 Dball Cleans (80/50) 24 Ring Rows 48 Jump...

170808 – “Viking Gymnast”

Warm up: PVC Warm up Push Press Breakdown Skill/Strength: 5 Rounds for weight 200M Run 5 Push Press WOD: 3 Rounds for time Rx: 500M Row 400M Run 30’ HS Walk Scaled: 400M Row 300M Run 30’ Inchworm Mobility: Circle-up Tri/Shoulder...

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