170503
WOD With a running clock, At the 0:00: “Diane” For Time: 21-15-9 Deadlifts (225/155#) HSPU *12:00 cap 12:00 to 20:00 Rest At the 20:00: “Annie” For Time: 50-40-30-20-10 Double Unders Situps *10:00 cap
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WOD 4 Rounds, for quality, not for time: 8 Single Leg KB RDL per leg 10-15 DB/KB Floor Press AHAP 10-15 Russian KBS AHAP 8 Single Arm DB/KB Strict Press per arm 300m Run or Row or 20/15 Cal Air Bike...
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Skill/Strength Every 2:00 for 9 Rounds: Clean and Jerk (any style) 3 @ 70% 2 @ 75% 1 @ 80% 3 @ 75% 2 @ 80% 1 @ 85% + 1 @ 90% + 1 @ 95% or + 1 @ 95% or + WOD “Fran” For Time: 21-15-9 Thrusters (95/65#)...
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WOD For time: 25-20-15-10-5 KBS (53/35#) Knees to Elbows Burpees *200m Run after each round *20:00 Cap Cashout 3 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck-ins 10 Second hollow hold *1 min rest between...
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Skill/Strength 5 Rounds for Quality, NFT: 10-8-6-4-2 Pause Bench Press *2 second pause at bottom *Build in weight each round *Perform one of the following after each set of Bench Press: A. 7-12 Box...
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WOD Every 4:00 for 8 rounds: Rounds 1, 2, 3: 10 Power Snatches @ 60-70% 1RM Snatch 300m Sprint Round 4: Rest Rounds 5, 6, 7: 10 Front Squats at 60-70% 1RM Front Squat 300m Sprint Round 8: 2:00 AMRAP...
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Skill/Strength 12:00 EMOM, alternating: Odd: 5-8 Good Mornings Even: 0:30 HSPU Skill work, choose one option: A. 5+ Strict HSPU B. 5+ Box HSPU C. 10-15 Seated KB Press WOD 14:00 AMRAP: 9 Deadlifts...
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WOD 4 Rounds, for Quality: 20 Banded Face Pulls 8 Double KB Front Rack Step Ups (per leg) 8 Kneeling KB/DB Strict Press (per arm) 10 High Box Jumps 0:30 Supinated Bar Hang
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WOD 5 Rounds for Quality, NFT: 1. 5-5-5-5-5 Pause Back Squats *2 second pause in bottom *Starting at 60% and add weight, if able 2. MU Skill Work, choose one option: A. 1-3 Strict MU + 2 Kipping B. 3-5...
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Skill/Strength 10:00 EMOM: 2 Pause Front Squats *Starting at 60% 1RM FS *2 second pause in bottom *Add weight each minute, if able WOD 3 RFT: 300m Run 2 Rounds of Cindy: 5 C2B Pullups 10 Pushups 15 Air...
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Skill/Strength 12:00 EMOM, alternating: Odd: 3-5 Snatch Balance* Even: Ring Dips A. 5+ Strict Ring Dips B. 5+ Kipping Ring Dips C. 5+ Banded Dips *From racks, start light and add weight, if able WOD...
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WOD Every 4:00 for 5 Rounds: 12 Front Rack Step Back Lunges (135/95#) 400m Run *Score is fastest and slowest round
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Schedule Change for Strength/Strongman All of our Strength/Strongman classes for the month of May will be cancelled. We will resume classes in June. Athletes may use the strongman equipment during the...
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WOD 24:00 EMOM, alternating: Min 1: 10 Hollow Rocks + 10 Superman Min 2: 10 Strict Press Min 3: 0:30 HS Hold Min 4: 15 Ring Rows (as difficult as possible)
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Skill/Strength Every 2:00 for 7 rounds: 1 Squat Clean + 1 Hang Squat Clean + 2 Jerks *Start at 50% 1RM C+J *Build in weight up to a heavy complex WOD 3 RFT: 21 DB Snatch (50/35#, total) 15 Pullups 9...
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WOD 25:00 AMRAP: With a Partner, 3 Power Snatches (115/75#) 6 Pushups 9 Air Squats *Partner 1 completes one round, then partner 2 *Complete a 400m run together after partner 2 finishes their round
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WOD 2 RFT: 800m Run 5 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats *25:00 Cap
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WOD 25:00 AMRAP: 400m Run 100m Single Arm OH DB/KB Carry 80 Double Unders 100m Single Arm DB/KB Front Rack Carry 20 Burpees to 6″ 100m Single Arm DB/ KB Farmers Carry
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Skill/Strength 12:00 EMOM, alternating: Odd: 3 Hang Power Snatch* Even: HSPU Skill Work A. 6+ Strict HSPU B. 6+ Box HSPU C. 8-10 Z Press *Start light, around 50% of 1RM Snatch WOD For Time: 21-15-9 OHS...
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