WOD for April 24, 2018
STRENGTH: Rope Climbs Skill Work Feet, grip, knee raises, locking in...practice progressions. Athletes with the skill should accumulate...
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WOD for April 23, 2018
LONG WOD 190423: “Street Fighter” 24 Minute AMRAP T2B Squat Snatch (95/65) Calorie Row Burpee Over Rower Rest *1 minute stations,...
WOD for April 22, 2018
STRENGTH: Cleans Every Minute on the Minute for 12 Minutes perform 1 Squat Clean @ 75-80% *5 Minutes to get to starting weight, build as...
WOD for April 21, 2018
Gym is closed today. See you tomorrow! Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B...
WOD for April 20, 2018
WOD 190420: “For Twenty” 20 Minute AMRAP 10 Power Snatches (95/65) 15 Bar Facing Burpees 20 Push Press 25 DUs 30 Air Squats *Partners...
WOD for April 19, 2018
STRENGTH: Drop Snatch 6x2 Drop Snatch @ <50% 1RM OHS *Focus is speed, not load. WOD 190419: “Twinkletoes” 21-15-9 Row (Calories) T2B...
WOD for April 18, 2018
STRENGTH: Sprint Intervals 800m Run 600m Run 400m Run 200m Run *Sprint, 100% for 100m, walk 100m. This is not for time, this is for...
WOD for April 17, 2018
STRENGTH: Back Squats Every 2 Minutes for 5 Rounds 7 Reps @ 65-70% WOD 190417: “40” 3 RFT 200m Run 25 Jumping Squats 10 C2Bs *Murph Prep:...
WOD for April 16, 2018
STRENGTH: Bench Press Taek 18 Minutes to Establish a 3 Rep Max *Use a spotter. WOD 190416: “Krunk” 2 RFT 500m Row 15 Burpee Over Rower 15...
WOD for April 15, 2018
STRENGTH: 3 Rounds NFT 10 Shoot Throughs Rest :30 40 DUs Rest :30 10 SL KB Deadlift (5 each leg) Rest :30 *Choice weight on Single Leg KB...
WOD for April 14, 2018
STRENGTH: Deadlifts 6x3 @ 80% *Do not TnG, release and rebuild tension for each rep. WOD 190414: “Layer Cake” 3 RFT 10 Deadlifts...
WOD for April 13, 2018
PARNTER WOD 190413: “Skunk” FOR TIME 1000m Row 50 Box Jumps (24/20) 50 Burpees 1000m Run 50 Box Jumps 50 Burpees 1000m Run 50 Box Jumps...
WOD for April 12, 2018
STRENGTH: Alternating EMOMx10 40 DUs 2 Squat Snatches @ 60% WOD 190412: “Wild Pitch” 13 Minute AMRAP 20 Alternating Pistols 10 Squat...
WOD for April 11, 2018
LONG WOD 190411: “Man of the People” For Time 30 Clean and Jerks (135/95) *Every time the barbell rests on the ground, run 400m. Happy...
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