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Monday, 14 August 2017 00:00

08.13.17

Strength

EMOM 10

Odd: :30 Double Unders

Even: 5 Strict Pull Ups + 5-10 Kipping/Butterfly Pull Ups

 

WOD

5 Rounds For Time

5 Deadlift 115/75 (RX+135/95)

5 Hang Squat Clean

5 Front Squats

5 Shoulder to Overhead

*Every round unbroken. If you break within the round, immediately do 10 bar facing burpee penalty.

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 08 August 2017 13:45

08.09.17

WOD

"DT"

5 Rounds For Time:

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

After Party

4 Rounds

:30 work/:10 rest

-Floor Wipers and/or Candlesticks

-Double Unders

-Shoot Throughs

 

Wednesday, 12 July 2017 00:00

07.12.17

Strength

Snatch Balance

5x2

WOD

400 m Run/500 m Row Buy in

4 Rounds

10 Deadlift 225/155

15 Wall Balls 20/14

 

After Party

5x5 per side DB Row

Tuesday, 06 June 2017 00:00

06.06.17

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

Friday, 26 May 2017 00:00

05.26.17

Strength

1x5 + 5lbs from 5/19

PARTNER WOD

100 Reps For Time:

1 rep = 

Deadlift

Power Clean

Thruster

Push Jerk 

115/75 (RX+ 135/95)

*I go, you go.  Partner can't start their rep until other partner puts bar on the ground.

Tuesday, 23 May 2017 00:00

05.23.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

"Diane"

21-15-9

Deadlift 225/155

Handstand Push Ups

 

After Party

EMOM 5

20 Sit Ups

Wednesday, 10 May 2017 00:00

05.10.17

Strength

Back Squat 

2x5 + 5 lbs from 5/3

SUPERSET WITH 

3xME 

Strict Chin Ups

 

WOD

For Time:

3 Rounds

5 Deadlift 275/185

3 Burpee Box Jump 24/20

2 Rounds

10 Deadlift 225/155

7 Burpee Box Jump

1 Round

15 Deadlift 185/135

10 Burpee Box Jump

 

After Party

3 x ME Front Rack Hold

AND

Push Ups - Original # for time

Tuesday, 25 April 2017 00:00

04.25.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

Each movement has 4 Rounds of :20 work :10 rest 

Minute rest between movements after all 4 rounds are completed to write down total reps and change weight

Deadlift 185/135

Hang Power Clean 155/105

Front Rack Lunge 135/95

Shoulder to Overhead 115/75

Ground to Overhead 95/65

After Party

Push Ups

Same doubled number as 4/20. Try to take no more than :30-:45 between sets and try to decrease number of sets.

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, 13 March 2017 00:00

03.13.17

Strength

Power Clean + Push Jerk

EMOM 6

3 @ ~75% 

WOD

AMRAP 7

Wall Balls 20/14

EMOM 3 Deadlift 225/155

*start with deadlift

After Party

EMOM 5

20 Sit Ups 

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