Saturday Sept 3rd 2016

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WOD

September 3rd

Met Con –

Tabata Power Snatches
Rest 1 Minute
Tabata Power Cleans
Rest 1 Minute
Tabata Shoulder To Overhead
Rest 1 Minute
Tabata Deadlifts
Rest 1 Minute
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the movements with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals.

#95/65


Tuesday’s WOD (more…)

Friday September 2nd, 2016

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WOD

September 2nd

Strength

Advanced
A1) Back Squats @30X1; 3-3-3-3
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Intermediate
A1) Back Squats @30X1; 4-4-4-4
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Beginner
A1) Back Squats @2011; 6-6-6-6
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Met Con
4 Rounds for time of:
10 Toes To Bar
15 Dumbbell Thrusters #40/25

Tomorrow’s WOD (more…)

Thursday September 1st, 2016

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WOD
September 1st

Strength

All Levels
A) Split Jerk 3-3-3-3-3
B) L Sit Hold 3 x ME Hold

Met Con
16 Minute AMRAP
15 Pull-ups/Jumping Pull-ups
15 Box Jumps #24/20
AD 10/8 Cals
Rest 2 Minutes


Tomorrow’s WOD

September 2nd
Strength

Advanced
A1) Back Squats @30X1; 3-3-3-3
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Intermediate
A1) Back Squats @30X1; 4-4-4-4
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Beginner
A1) Back Squats @2011; 6-6-6-6
A2) Ring Rows@1111; 3 x 15 (accumulate the 15)

Met Con
4 Rounds for time of:
10 Toes To Bar
15 Dumbbell Thrusters #40/25

Wednesday August 31st, 2016

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WOD

August 31st

EMOM 10 Minutes –

2 Power Snatch #135/95 *or 70% of 1RM
6 Burpees

Rest 5 Minutes Then Complete For Time:

100 Double Unders/ 200 Single Unders
30 Ring Dips
80 Double Unders/ 160 Single Unders
25 Ring Dips
60 Double Unders/ 120 Single Unders
20 Ring Dips
40 Double Unders/ 80 Single Unders
15 Ring Dips
20 Double Unders/ 40 Single Unders
10 Ring Dips


Tomorrow’s WOD (more…)

Monday August 29th, 2016

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WOD
August 29th

Strength

All Levels
A1) 2 Push Press + 3 Split Jerk x 6
A2) GHD Hip Extensions @1012; 20/15/10 reps x 3

Met Con –

Advanced –
10 Rounds of: 3 Muscle Ups
3 Strict Handstand Push-ups

Intermediate –
10 Rounds of: 5 C2B Pull-ups
4 Handstand Push-ups

Beginner –
10 Rounds of: 7 pull-ups/7 ring rows
7 Push-ups

*14 Minute Time Cap

Tomorrow’s WOD (more…)

Friday August 26th, 2016

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WOD
August 26th
Strength

Advanced
A) Deadlifts @ 20X1; 2-2-2-2-2
B) Good Mornings 10-10-10

Intermediate
A) Deadlifts @ 20X1; 4-4-4-4-4
B) Good Mornings 10-10-10

Beginner
A) Deadlifts @ 2011; 8-8-8-8
B) Good Mornings 10-10-10

Met Con
12 Minute AMRAP
10 Deadlifts #135/95
15 Double Unders or 30 Single Skips

* Top of every minute perform 3 burpees over the bar (Including minute 0)


Tomorrow’s WOD (more…)