WOD

170614 – WOD

  Warm up: 4min Cardio Dynamic warm up   Skill/Strength: 6×3 Deadlift   WOD: 3 Rounds for time Rx: 12 Deadlift (205/145) 9 Push Jerk (205/145) 6 Burpee Over Bar Scaled: 12 Deadlift (80%) 9 Push Jerk (80%) 6 Burpee Over Bar   Mobility: Spine...

170613 – WOD

  Warm up: 800M Run Cindy Relay   Skill/Strength: Gymnastics Playtime   WOD: 3×4 Min AMRAPs with 4 min rest between Rx: 27 HP Cleans (115/75) 27 Wallball Shots 27 Cal Row *2nd AMRAP perform 21s *3rd AMRAP perform 15s Scaled: 27 HP Cleans (50%) 27...

170612 – WOD

  Warm up: 800M Run 3 rounds not for time: 5 Wall Squats 30’ Lunges 30’ Burpee Broad Jump   Skill/Strength: 5-3-1-5-3-1-5-3-1 Back Squat   WOD: 3 Rounds for time/12 min Cut-off Rx: 400M Run 10 GHD Sit-ups 50’ Sled Push (6/4) Scaled: 300M Run 10 Strict...

170610 – WOD

9am: In teams of 2, Perform 20 rounds in tag team format 4 C2B 6 DB Burpee Over Box 8 KB Push-Press 10 T2R 11am: 20 Rounds/30 Min Cut-off 4 C2B 6 DB Burpee Over Box 8 KB Push-Press 10 T2R 1:00...

170609 – “Thumper”

  Warm up: 4x :30/:30 Cal Bike 3x 3 Muscle Snatch, 3 OHS, 3 Snatch Balances Skill/Strength: 8×1 3 Postion Snatch WOD: 20 Min AMRAP Rx: 15 Cal Bike 15 Cal Row 15 Thrusters (95/65) Scaled: 15 Cal Bike 15 Cal Row 15 Thrusters (40%) Mobility: Quad Pin and...

170608 – “020”

Warm up: Lateral Drills Hang Power Clean Breakdown WOD: 7 Rounds/40min Cut-off 5RM Hang Power Clean Max Push-ups *Score is heaviest successful 5RM + ALL your push-ups added up. Mobility: Trap LAX Pec...

170607 – “Monkey Run”

Warm up: DU Battle Dynamic Warm up Skill/Strength: DU Breakdown T2B Breakdown WOD: 5 Rounds for time: Rx: 400M Run 21 Double-unders 12 T2B *Scale with Toe to Pole Mobility: IT Foam Roll Calf...

170606 – “Lunk Alarm”

Warm up: 3 Rounds not for time: 300M Row 30 Walking Lunges 3 Wall Walks Skill/Strength: Post WOD, 12min EMOM (4 rounds) Min 1 – 50 DUs Min 2 – 15 GHD Sit-ups Min 3 – 18/14 Cal Bike WOD: 21, 15, 9 Reps for time Rx: Burpee Over Box (24”/20”) Deadlifts (225/155) Scaled:...

170605- “Tug Boat”

  Warm up: Rowling Straddle hip openers Skill/Strength: 3×8 Front Squats WOD: 3 Rounds for time: Rx: 9 Deadhang Pull-ups 15 Cal Row 21 Burpees *Scale with Ring Rows Mobility: Lat Pole Couch Wall Glute...

170603 – Sat WODs

  9am: In teams of 2, 20Min AMRAP 6x400M Runs Buy-in – Tag Team Format In remaining time perform AMRAP: 4 Rope Climbs 24 Strict HSPUs   11am: 14 Min AMRAP 1200M Run Buy-in In remaining time perform AMRAP: 2 Rope Climbs 12 HSPUs Partner...

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