WOD

170627 – “Runnin’ on Empty”

Warm up: 3 Rounds not for time 2 Turkish Get-ups (R + L) 20’ HS Walk 50 Running In Place Jump Rope Skill/Strength: Build to Heavy Single Strict Press WOD: For time Rx: 60 Cal Bike Buy-in Then 2 Rounds of 400M Run 40 KB Swings (53/35) *Scale KB weight to something you...

170626 – “Over Your Head”

Warm up: PVC Game PVC Warm up O/H Squat Skill Breakdown Skill/Strength: 5×1+1 Pause O/H Squat + O/H Squat WOD: 3 Rounds for time Rx: 60 DUs 20 Cal Row 10 O/H Squats (165/115) Scaled: 60 Jump Rope 20 Cal Row 10 Front Squats (95/65) Mobility: Circle...

170623 – “Fran”

  Warm up: 400M Run 3 Rounds not for time of: 10 Thrusters 8 Kip/Scap 6 Pull-ups WOD: 21, 15, 9 Reps for time Rx: Thrusters (95/65) Pull-ups Scaled: Thrusters (50%) Ring Rows Cash out: EMOM – All reps done at 60% of 1RM Front Squat Odds – 3 Front Squats Evens – 6...

170622 – “Suffer Fest”

  Warm up: Dynamic Warm up Skill/Strength: Gymnastics Play Time WOD: 50, 40, 30, 20, 10 Reps for time Rx: Wallball Shots (20/14) Sit-ups KB Swings (53/35) Scaled: Air Squats Sit-ups KB Swings (25/18) Mobility: Ham Pole Wall...

170621 – “Behind Bars”

  Warm up: Latteral Drills Skill/Strength: EMOMx10 1 Hang Clean WOD: 3 4:00Min AMRAPs with 4 min Rest Between 4min AMRAP #1: 400M 15 Burpee Over Bar Max Power Cleans (135/95) Rest 4 Min 4min AMRAP #2: 400M 10 Burpee Over Bar Max Power Cleans (155/105) 4min AMRAP...

170620 – “Dizzy Lizzy”

  Warm up: 4x:30/:30 Cal Bike Medball Toss Skill/Strength: Thruster WOD: 21, 15, 9 For time Rx: Front Squats (135/95) HSPUs *20/16 Cal Bike After Each Round Scaled: Front Squats (50%) Incline Push-ups *20/16 Cal Bike After Each Round Mobility: Shoulder Stretches...

170619 – “He Ain’t Heavy, He’s My DBall”

  Warm up: 4:00 Cardio PVC Warm up Skill/Strength: 6×3+1 Hang Snatch Pull + Hang Snatch WOD: 16 Min AMRAP Rx: 8 Alternating DBall Cleans (150/100) 25’ DBall Shoulder Lunge (Right) 8 Burpee Muscle-ups 25’ DBall Shoulder Lunge (Left) Scaled: 8 Alternating...

170617 – Sat WODs

  9am: In Teams of 3, 18min AMRAP: 30 Snatches (75/55) 25 Snatches (95/65) 20 Snatches (135/85) 15 Snatches (165/105) 10 Snatches (185/125) 5 Snatches (205/145) MAX Snatches (225/155) *After each set of snatches, perform 30 Cal Bike / 20 Cal Bike for females...

170616 – “Jackie”

  Warm up: 3 Min Cal Bike/Row 3 Rounds not for time 300M Row 10 Thrusters 5 Pull-ups   WOD: For time 1000M Row 50 Thrusters (45/35) 30 Pull-ups   Post WOD Cashout:  E2MOM 12 8 Front Squats (60%)   Mobility: Couch Wall...

170615 – WOD

  Warm up: 2x 1:00on/1:00 off Cal Bike/Row Shoulder Progression 3 Rounds 10 Kip/Scap + 3 Wall Walks   Skill/Strength: E2MOM for 5 rounds Max Strict HSPUs   WOD: 20min AMRAP 200M Run 45 Double-unders 15 Burpees *Scaled with 2x Singles   Mobility:...

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