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Friday, 28 April 2017 00:00

04.28.17

Strength

Back Squat

1x5 + 5lbs from 4/21

 

WOD (Compare to 5/20/2016)

10 minute clock

1 Mile Run Buy In

AMRAP Clean and Jerks 135/95 for score

*rest 3 minutes*

6 minute clock

800 m Run Buy In

AMRAP SNATCH 115/75 for score (RX+ 135/95)

*rest 3 minutes*

4 minute clock

400 m Run Buy In

AMRAP Thrusters 95/65 for score (RX+ 135/95)

 

Wednesday, 26 April 2017 00:00

04.26.17

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

Tuesday, 18 April 2017 00:00

04.18.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

4x400 m Run

1:1 work to rest

Record each round

*RX+ = 20 lb weight vest

 

After Party

Start of Program Pre-test

*Perform as many push ups as you can with good form without resting at the top or bottom of the movement.

http://gymnasticswod.com/content/push-progression-pt1

Friday, 14 April 2017 00:00

04.14.17

Strength

Back Squat

1x5 + 5-10 lbs from last Friday

 

WOD

AMRAP 18

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

*200 m Run every 3 minutes (starting with a run).

**RX+ 20 lb vest

Tuesday, 11 April 2017 00:00

04.11.17

Strength

Strict Press

5x5 + up to 5lbs

WOD 

"Nicole"

AMRAP 20

400 m Run

Max Rep Pull Ups

Thursday, 17 November 2016 00:00

11.17.16

Strength

Power Snatch

EMOM 4: 3 @ ~75%

EMOM 4: 4 @ ~65%

 

WOD

For Time:

200 m Run/250 m Row

30 Sit Ups

30 DB Snatch AHAP (R+L=2)

200 m Run/250 m Row

30 Sit Ups

20 DB Snatch

200 m Run/250 m Row

30 Sit Ups

10 DB Snatch

RX+ = 30, 20, 10 GHD Sit Ups *Must be experienced with a GHD sit up

 

After Party

Pinch Grip Plate Rotations

Monday, 17 October 2016 00:00

10.17.16

Strength

Back Squat 

2, 2, 2, 2, 2

 

WOD

Every 3 minutes x 5

200 m Run

15 Wall Balls 20/14

*Score = slowest time. Note fastest time in comments. If you fail a round, continue as AMRAP.

 

After Party

EMOM 5

20 Sit Ups

Friday, 23 September 2016 00:00

09.23.16

WOD

FOR TOTAL TIME

4 Rounds

7 Clean and Jerks 135/95

7 Pull Ups

*rest 4 minutes*

3 Rounds

20 Wall Balls 20/14

10 Handstand Push Ups

5 Deadlifts 275/185

*rest 4 minutes*

2 Rounds

400 m run

20 Toes To Bar

20 Back Rack Lunges 135/95 (R+L=2)

 

Thursday, 22 September 2016 00:00

09.22.16

Strength

Back Squat

1 x 20 + 5 lbs if possible

WOD

For Total Time:

400 m Run Buy In

then 4 Rounds

5 Hand Release Push Ups (RX+ Ring Push Up)

10 Toes to Bar

15 Air Squats

then 400 m run Cash Out

After Party

Tabata Hollow Rock

Friday, 16 September 2016 00:00

09.16.16

BECKY

For Time:

800 meter run

30 Squat Snatches 95/65 pounds

400 meter run

30 Hang Squat Cleans 95/65 pounds

200 meter run

30 Back Squats 95/65 pounds

400 meter run

30 Push Ups

800 meter run

30 Pull Ups

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