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WOD

Deadlift 3-3-3-3-3

Rest

3 Rounds for time of:

  • 500m Row
  • 25 Burpees

Performance WOD

Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80%

50 Push Jerks

RESULTS:

jun4

WOD

Team of two

5 min Row (minimum of one partner change)

Rest

10min AMRAP.

  • 30 sec of Back Squats (95#/65#)
  • 30 sec of KB (1.5 poods/1 pood)
    then repeat

Count total reps

Rest

100 Medball toss sit-ups* (20#/14#)

*both partner has to do a sit-up at the same time with or without a ball

RESULTS:

may30-2 may30-1

 

Skill

  • Hang Cleans
  • Kipping and Butterfly Pull-ups

WOD

Complete three rounds for time of:

RX:

  • 20 Hang cleans (95#/65#)
  • 20 Pull-ups
  • Row 750 meters

L2:

  • 20 Hang cleans (95#/65#)
  • 20 Band Pull-ups
  • Row 750 meters

L3:

  • 20 Hang cleans (75#/55#)
  • 20 Jumping Pull-ups
  • Row 750 meters

Performance WOD:

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Leg Extensions

RESULTS:

apr29

Attention: Due to weather, we are canceling all classes until this evening.  See you at 530pm and 630pm. Drive safely.

Skill

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols (L2: Pistols on medball, L3: Pistols on box)
  • 30 hang cleans (Rx: 155#/95#, L2: 135#/75#, L3: 95#/45#)

Performance WOD

20 Burpee Muscle-ups for time

RESULTS:

mar17

green2-mar17 green-mar17

WOD

Back Squat
3-3-3-2-2-1

Team of 2 for time of:

  • 500m Row
  • 20 Front Squats (45#/25#)
  • 20 Roll-up Starfish
  • 500m Row
  • 20 Sprawls
  • 20 OH Squats (45#/25#)
  • 500m Row
  • 20 Russian Twist (20#/10#)
  • 10 Rope climbs (40 Rope Getups)
  • 500m Row

RESULTS:
feb5

WOD

Tabata

  • HSPU (Rx: floor, L2: pad, L3: Wall walk) *No wall walk push-ups.
  • T2B (Rx: T2B, L2: K2E, L3: V sit-ups)
  • Dus (Dus only.  Singles do not count)
  • Row for Calories (Set Drag Factor to 135)

Performance WOD

20 Minute AMRAP of Muscle ups with a 6 round buy-in of: 12 Shoulder to Overhead (155#) and 50 DUs.

RESULTS:

IMAG0455 (1)


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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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