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Tuesday, 26 September 2017 00:00

09.26.17

Strength

Push Jerk

2, 2, 2, 2, 2

 

WOD

For Time:

50-40-30-20-10

Double Unders

15-12-9-6-3

Bar Facing Burpees

10-8-6-4-2

Deadlift 225/155

 

After Party

Tabata Hollow Rock

Dumbbell Row 

4x8

Tuesday, 22 August 2017 00:00

08.22.17

Strength

Build to a heavy of the complex

2 Push Press + 1 Push Jerk

 

WOD

For Reps and Time:

50 Double Unders

10 Deadlift 225/155

MAX unbroken Handstand Push Ups

*rest 1 minute*

40 Double Unders

10 Deadlift 

MAX unbroken HSPU

*rest 1 minute*

30 Double Unders

10 Deadlift

MAX unbroken HSPU

*if you will be scaling or won't get enough volume, you may scale by choosing a certain number of reps.

 

After Party

Tabata

Odd Intervals: Hollow Rocks

Even Intervals: Plank Hold 

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, 05 July 2017 14:31

07.06.17

Strength

Build to a heavy 

Push Press + Push Jerk + Split Jerk

*Three lifts will be done in a row without reracking. The complex will stay light because of the push press so work on speed for the other two.

WOD

EMOM 10

Odd: 15/10 Calorie Row or Assault Bike

Even: :30 Max Toes to Bar

*You have what's left over in each minute to rest.

After Party

Goal Work

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.

Friday, 06 January 2017 00:00

01.06.17

CHOOSE ONE WOD. COMPARE TO MAY 13, 2016

 

Cindy v. DT

5 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerk

 

OR

 

 

Mary v. DT

 

5 Rounds For Time:

 

5 Handstand Push Ups

 

10 Pistols (r+l = 2)

 

15 Pull Ups

 

12 Deadlifts 155/105

 

9 Hang Power Cleans

 

6 Push Jerks

 

*30 minute caps

 

 

Tuesday, 29 November 2016 00:00

11.29.16

Strength

Build to a heavy double PUSH JERK

 

WOD

AMRAP 5>3>1

8 Kettlebell Swings 70/53

4 Handstand Push Ups

2 Shoulder to Overhead 155/105

*1 minute rest in between. Pick up where you left off.

After Party

4x10 Alternating Pistols or Pistol Progressions

 

Friday, 25 November 2016 00:00

11.25.16

For Total Time:

9-7-5

Squat Clean 135/95

Push Jerk

-then-

3 Rounds

21 Wall Balls 20/14

15 Kettlebell Swings 53/35

9 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

-then-

4 Rounds

5 Power Snatch 115/75 (RX+ 135/95)

10 Pistols (R+L=2)

30 Double Unders

Wednesday, 09 November 2016 00:00

11.09.16

Strength

Push Jerk

Every :90 x 4

3 @ ~80% of last Tuesday's max

EMOM 4

4 @ ~70%

 

WOD

5 x 3 Min

18/15 Calorie Row

15 Kettlebell Swings 53/35

5 Handstand Push Ups (RX+ = 2 45s)

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

 

After Party

Tabata Hollow Body Rock

 

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