180425

Posted

Gymnastics Pressing:
EMOM12
Min 1 – 35% Max Strict HSPU
Min 2 – 30%
Min 3 – 25%
Min 4 – REST
Example:  If you can do 10 Strict HSPU
Your sets will be
4-3-3-REST

WOD:
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups

180424

Posted

Strength:
Strict Press
4×6
Start at estimated 60%
Same weight across all sets

WOD:
“225”
5RFT (15 Min Cap)
21 WallBalls (20/14)
15 American KBS (53/35)
9 Burpees

180423

Posted

Strength:  Back Squat Waves
Each Set Every 2 Min (18 min)
6 @ 65%
4 @70%
2 @75%
Wave 2
6 @ 70%
4 @ 75%
2 @ 80%
Wave 3
6 @ 75%
4 @ 80%
2 @ 85%

WOD:
“Life Alert”
AMRAP4
400m Run
21 T2B
15 Power Cleans (135/95)
REST 4
AMRAP4
300m Run
18 T2B
12 Power Cleans (155/105)
REST 4
AMRAP4
200m Run
15 T2B
9 Power Cleans (185/135)

180422

Posted

Partner WOD:
AMRAP30
5 Minutes of work Per Station
Prowler Push
Hand over Hand Sled Pull
Calories Assault Bike Switching every 10 Cals
Atlas Stone Cleans
Yoke Carry
Tire Flip

180421

Posted

PARTNER WOD:
“Green Eggs and Ham”
25 Minute AMRAP
5 Box Jumps (24/20)
10 Thrusters (135/95)
15 Box Jumps
20 Thrusters (115/75)
25 Box Jumps
30 Thrusters (95/65)
35 Box Jumps
40 Thrusters (75/45)
45 Box Jumps
50 Thrusters (45/35)
With remaining time, AMRAP calorie row.

180420

Posted

Strength:
Push Press
Warm Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP @ 75%

WOD:
“Iron Lungs”
50/40 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings
50/40 Calorie Row

180419

Posted

Strength:
Front Squat
Warm up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP @ 75%

WOD:
“Up Down”
For TIme
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs
21 Box Jumps
200 Meter Run
15 Wallballs
15 Box Jumps
200 Meter Run
9 Wallballs
9 Box Jumps
200 Meter Run