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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

Monday, 24 April 2017 00:00

04.24.18

Strength

Back Squat

5x5 +5 lbs from 4/17

 

WOD

AMRAP 8

Wall Balls 20/14

*Every time you break = 2 Rounds of Cindy

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

 

After Party

EMOM 5

20 Sit Ups

 

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Wednesday, 12 April 2017 00:00

04.12.17

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

Monday, 03 April 2017 00:00

04.03.17

Strength

Back Squat

5x5 @ 65% of 5 RM

 

WOD

AMRAP 7

30 Double Unders

15 Wall Balls 20/14

5 Clean and Jerks 135/95

 

After Party

EMOM 5

20 Sit Ups

 

Wednesday, 29 March 2017 00:00

03.29.17

Strength

Back Squat

5, 5, 5, 5, 5

WOD

Helen

3 Rounds For Time

400 m Run

21 Kettlebell Swing 53/35

12 Pull Ups

After Party

3 x ME Front Rack Hold

Tuesday, 24 January 2017 00:00

01.24.17

Strength

Back Squat

1 x 20 + 5 lbs

WOD

Every 3 minutes x 5

15/12 Calorie Row

10 Wall Balls 20/14

5 Burpees to 6" target

*Score = slowest time. Record fastest time in comments.

After Party

Muscle Up/Kipping Pull Up Progressions 

Tuesday, 10 January 2017 00:00

01.10.17

Strength

Back Squat

1x20 + 5 lbs from last week

 

WOD

Every 2 minutes x 5 (10 minutes)

35 Double Unders

10 Pull Ups (RX+ C2B)

5 Hang Power Cleans 135/95 (RX+ 155/105)

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

 

After Party

EMOM 5

20 Sit Ups

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