WOD Wednesday 5/22/19

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Lifting- Part 1- 2 RM Pause Front Squat Part 2- 1RM Hang Squat Clean WOD: “Dirty Nap” 3 RFT: Hang Squat Cleans and Lateral Burpees Over Bar 3 rounds for time of: 15 Hang Squat Cleans, 115/80 lbs 15 Lateral Burpees Over Bar **STRENGTH MOVEMENTS 20 minutes to work through the two strength movements Pausing […]

Power Hour 5/22/19

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Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5 at 85% 1RM Rest as needed between sets. Finisher: 5×10 Bench press @50% Then- Alternating for 8 rounds Tabata Chin ups Tabata […]

WOD Tuesday 5/21/19

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“LYNN” 5 rounds for max reps of: max rep Bench Press, 1x bodyweight max rep Pull-ups -There is no time cap however …. Must be done like a SuperSet -IE: bench and then go right into pull ups = 1 superset ** resting as you need between sets Pull ups may be done strict or […]

WOD Monday 5/20/19

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“Hot Air” 5 rounds, each round for time, of: 30 Air Squats 20/15 Row Calories 7 Power Snatches, 115/85 lbs ** Start each round every 5 minutes!! GENERAL: **WOD is an EMOM run every 5:00 minutes **Rounds begin on the 0, 5, 10, 15, 20 **Score is the slowest of the five intervals Athletes should […]

Power Hour 5/20/19

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Deadlift 1×5 at 45% 1RM Deadlift 1×5 at 45% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5 at 85% 1RM Rest as needed between sets. Finisher: 5×10 Deadlift @50% Then- Alternating for 8 rounds Tabata sit ups tabata frog hip bridges

Endurance WOD 5/19.19

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2 rounds for time of: 26 Toes-to-bars Row, 200 m 26 Box Jumps Row, 200 m 26 Kettlebell Swings Row, 200 m 26 Walking Lunges Row, 200 m 26 Push-ups Row, 200 m 26 AbMat Sit-ups Row, 200 m 26 Air Squats Row, 200 m **Bigger classes will use a rower for one round and […]

WOD Friday 5/17/19

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“Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. General: 5 minutes […]

Power Hour 5/17/19

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Strict Press 1×5 at 45% 1RM Strict Press 1×5 at 45% 1RM Strict Press 1×3 at 60% 1RM Strict Press 1×5 at 65% 1RM Strict Press 1×5 at 75% 1RM Strict Press 1×5 at 85% 1RM Rest as needed between sets. Finisher: Strict press 5×10 @50% Then- Alternate for 8 rounds Tabata Pull ups Tabata […]

WOD Thursday 5/16/19

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“Dirt Road” For time: 3 rounds of: 30 AbMat Sit-ups 15/12 Assault Bike Calories 10 Strict Pull-ups — then — Kettlebell Farmers Walk, 53/35 lbs, 200 m — then — 2 rounds of: 30 AbMat Sit-ups 15/12 Assault Bike Calories 10 Strict Pull-ups — then — Kettlebell Farmers Walk, 53/35 lbs, 200 m — then […]

WOD Wednesday 5/15/19

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“Bar Star” Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/145) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) GENERAL: With one athlete working […]