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4.27.15 WOD
4.27.15 WODSkill/Strength: 5×2 Halting Snatch Deadlift WOD: 30 Deadlift – 155/105 1200m Run 20 Deadlift – 155/105 800m Run 10 Deadlift – 155/105 400m Run
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5.7.15 WOD
5.7.15 WODSkill/Strength: Turkish Get-Up WOD: 3 Rounds of: 800m Run 30 Burpees
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5.14.15 WOD
5.14.15 WODSkill/Strength: Mobility Work WOD: 1000m Row 100 Double-Unders 1000m Run
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5.22.15 WOD
5.22.15 WODSkill/Strength: 5×1 Hang Squat Snatch 3×1 Hang Squat Snatch 1×1 Hang Squat Snatch WOD: AMRAP in 7 Minutes of: 7 Hang Squat Snatch – 95/65 7 Toes-to-Bar
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6.10.15 WOD
6.10.15 WODIn addition to our regular 6:30pm class tonight (Wednesday), Josh EmBree will be coaching an Olympic Weightlifting session for anyone that wants to attend. Hope to see some of you there!…
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6.22.15 WOD
6.22.15 WODSkill/Strength: Establish a 1RM Front Squat WOD: 3 Rounds of: 30 Wall Ball – 20/14 15 Pull-Ups
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7.15.15 WOD
7.15.15 WODSkill/Strength: 3 Position Clean (High-Hang, Mid-Thigh, Floor) WOD: “Death by Power Cleans” With a continuously running clock do one Power Clean the first minute, two Power Cleans the second…
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7.22.15 WOD
7.22.15 WODSkill/Strength: Max Rep set of Pull-Ups WOD: 3 Rounds of: 400m Run 30 Single-Arm DB Snatch* – 50/35 *Alternate arms after each rep.
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8.8.15 WOD
8.8.15 WODTeam WOD (Teams of 2): 4 Rounds of: 30 Chest-to-Bar Pull-Ups 40 Box Jumps Overs – 24/20 50 Goblet Squats – 53/35 -Only one partner may work at a time. -Partners alternate box jumps after…
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8.31.15 WOD
8.31.15 WODSkill/Strength: 5-5-5-5-5 Back Squat WOD: NFT: 3-5 Rounds of: 10 Pistol Squats (Alternating) 10 Weighted Lunges
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9.9.15 WOD
9.9.15 WODSkill/Strength: 3×5 Bench Press WOD: AMRAP in 10 Minutes of: 10 Pull-Ups 10 Burpees
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9.15.15 WOD
9.15.15 WODWOD: 5 Rounds of: 1 Minute Max Effort Row :30 Seconds Rest 1 Minute Max Rep Pull-Ups -Rest exactly 5 minutes between rounds.
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9.23.15 WOD
9.23.15 WODSkill/Strength: 1×10 Deadlift WOD: 4 Rounds of: 400m Run 15 Pull-Ups 15 SDHP – 75/55
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10.1.15 WOD
10.1.15 WODSkill/Strength: Mobility Work WOD: 4 Rounds of: 400m Run 25 Push-Ups 25 Double-Unders
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10.9.15 WOD
10.9.15 WODSkill/Strength: EMOM for 10 Minutes of: 2 Power Snatch WOD: 30 Burpees – 6″/6″ 30 Box Jumps – 24/20 30 Burpee Box Jumps – 24/20
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10.19.15 WOD
10.19.15 WODSkill/Strength: 5×10 Strict Pull-Ups 5×10 Strict Ring-Dips WOD: AMRAP in 2 Minutes of: Calorie Row Rest exactly 1 minute. AMRAP in 2 Minutes of: Burpees Rest exactly 1 minute. AMRAP in 2…
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10.26.15 WOD
10.26.15 WODSkill/Strength: Position Practice & Deadlift Warm-Up WOD: 50 Pull-Ups 50 Double-Unders 50 Push-Ups 50 Deadlift – 185/135 50 Push-Ups 50 Double-Unders 50 Pull-Ups
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11.11.15 WOD
11.11.15 WODSkill/Strength: 5-5-5 Bench Press WOD: “JT” 21-15-9 Reps of: Handstand Push-Ups Ring Dips Push-Ups
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11.16.15 WOD
11.16.15 WODSkill/Strength: Work up to a heavy set of: 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat WOD: 3 Rounds of: 15 Power Snatch – 95/65 30 Wall Ball – 20/14 45 Double-Unders
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12.3.15 WOD
12.3.15 WODSkill/Strength: Squat Mobility WOD: “Death By Burpees” On the first minute complete one Burpee. On the second minute complete two Burpees. On the third minute complete three Burpees. Etc……
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