01/31/15

Posted in WODs

Team wod

“Five square”

Teams of 3, one teammate works at a time. As many reps as possible in 5 minutes for each of the following movements. 25 minutes total… Obviously…

Double unders
Toes-thru-rings
Kb swings
Burpees
Slam balls

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01/30/15

Posted in WODs

L1
A) Make up any missed lifts

B) Open gym

L2
A) Back squat
Week 4 day 2
Front squat
Week 4 day 2

B) Open gym

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01/29/15

Posted in WODs

L1
A) Strict press
Week 4

B) AMRAP 5
Thrusters

L2
A) EMOM 15
Power clean + hang power clean + jerk

B) AMRAP 5
Squat clean & jerk, 165/110

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01/28/15

Posted in WODs

No open gym this afternoon. Gym will open at 415pm.

L1
A) Deadlift
Week 4

B) AMRAP 15
9 deadlift
12 push up
15 box jumps

L2
A) Bench press
5×5 @ 70%

B) AMRAP 15
9 deadlift, 155/100
12 chest to deck push ups
15 box jumps, 24/20

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01/26/15

Posted in WODs

L1
A) Back squat
Week 4

B) AMRAP 7
Burpees

L2
A) Back squat
Week 4 day 1
Front squat
Week 4 day 1

B) AMRAP 7
Burpees to plate

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01/27/15

Posted in WODs

L1
A) Bench press
Week 4

B) AMRAP 10
30 double unders
15 hang power snatch

L2
A) EMOM 15
Power snatch + hang power snatch

B) AMRAP 10
30 double unders
15 power snatch, 75/55

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01/23/15

Posted in WODs

L1
-open gym/rest day-

L2
A) Back squat
Week 3 day 2

B) Front squat
Week 3 day 2

C) open gym

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01/22/15

Posted in WODs

L1
A) Strict press
Week 3

B) “Baseline”
500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

L2
A) Oly
-1rm: clean dl + hang clean + clean
-1rm: snatch dl + high pull + hang snatch

B) “Baseline”
500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

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01/21/15

Posted in WODs

L1
A) Deadlift
Week 3

B) AFAFP
Run 800m
100 sdhp
50 thrusters
40 sit ups
30 pull ups
Run 800m

L2
A) Snatch grip push press
5×5 @ 75%

B) AFAFP
Run 800m
100 sdhp
50 thrusters
40 sit ups
30 pull ups
Run 800m

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01/20/15

Posted in WODs

L1
A) Bench press
Week 3

B) EMOM 12
1: 30sec handstand hold
2: 30sec pull ups
3: 30sec double unders

L2
A) Oly
1RM: clean + FS + jerk
1RM: snatch dl + hang sn + snatch

B) EMOM 12
1: 6 muscle ups
2: 10 strict hspu
3: 50 double unders

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