May 27th, 2017
Today’s WOD
5 rds for time with a partner
50 min time cap
20 power cleans 135/95
30 pull ups
40 med ball sit ups 20/14
400m run
May 26th, 2017
Today’s WOD
A1. Front squats x 3-5 reps @ 85-90%, rest 20 sec
A2. Plank x 1 min, rest 2 min x 5
+
9 Min AMRAP
3 Deadlifts @ 315/225
12 Wall balls
Notes: – use rings for plank if you want to step it up – UB wall balls?
May 25th, 2017
Today’s WOD
Go every 3 min x 5 sets: Power clean x 1.1.1 @ 90% Run/Row sprint x 200/250m
+
In 6 min perform:
400m run
15 Push press @ 135/95 20
American KBS @ 2/1.5
In remaining time –
AMRAP
pull ups
REST 4 min
in 6 min perform:
Run/Row 1000m
In remaining time –
AMRAP burpees OVER the rower/bar
May 24th, 2017
Today’s WOD
A1. Bench Press x 3-5 reps @ 85-90%, rest 10 sec
A2. Hollow hold x 30 sec, rest 2 min x 5
+
4 alternating 2 min rounds with a partner
10 Clapping push ups – Rx’d + = HSPU’s
Row – for meters
*1 person working at a time, score is total meters
Notes: – finish push ups quickly and row hard
May 23rd, 2017
We had a great turnout today for Lars’ Farewell WOD. Thanks to everyone who came out to wish Lars well as he moves on to a new chapter in his life.
Today’s WOD
A1. Back squat x 3-5 reps @ 85-90%rest 1 min
A2. Strict C2B pull ups x 6-10 reps, rest 2 min x 5 sets
+
4 Rds for time:
8/leg Alternating front rack lunges @ 135/95
10 Burpee Box overs @ 24/20″
12 Alternating KB snatch @ 1.5/1 50 DU’s
Notes: Â Not hitting the reps or range of motion on the C2B pull ups? Scale so that you can
May 22nd, 2017
Well will miss you Larsina 🙂
Today’s WOD
“Tribute to Lars”
teams of 6
1 person on the rower until 15 k is complete, switch any time. Each person must do their share of other movements. Teams must run together on sleds and farmers carry.
Teams 1 to 5 will start on sled barrow and work down through the movements.
Teams 6 to 10 will start on the tire flips and work up through the movements.
1000m sled barrow run 180/135
200 push ups
500m sled pull 75/50
200 kb swings 1.5/1.0
1000m uneven framers carry 1.5/1.0
50m tire flip, big tire
May 20th, 2017
Today’s WOD
Partner WOD
I go you go
12 min amrap
200 m run
12 min amrap
6 snatch grip deadlifts 115/75
6 power snatch 115/75
12 min amrap
5 pull ups
10 push ups
15 air squats
