Category: Uncategorized
WOD 5/3/19
2nd May
Fitness and Performance
For Time
50-cal bike
40-Db snatches 50/35
30-pull ups
20-burpees
5-20ft hs walks/ or 10- wall climbs
Bonus
3-4x
Hammer curl x20
Banded tricep push down x20
WOD 5/2/19
1st May
Fitness and Performance
Deadlift
In 15:00
75% x5
85% x3
95% x Max
4RFT
200 m run
6-Hang Power Clean (155/105)
4-Shoulder to Overhead
2-rope climbs
WOD 5/1/19
30th April
BRING MAY DUES
FITNESS AND PERFORMANCE
1. Strict Press
In 15:00
75% x5
85% x3
95% x Max
2. For Time
21-15-9-6-3
Thruster (115/75)
BFB
WOD 4/30/19
30th April
Pay May Dues
Fitness and Performance
1. 2 person team
Leapfrog ROUNDS
10 RFT
10-bench press (unbroken AHAP)
15-cal row
15-KB swings (53/35)
(GO As Heavy As Possible on bench that you can do UNBROKEN. Its leapfrog rounds so you will get a 1-2 min to rest)
Bonus
3-4x
Strict Dips x10-15
DB lateral raises x10-15
WOD 4/29/19
28th April
Fitness and Performance
Remember dues are owed on Wednesday!
1. In 15:00
Back Squat
75% x5
85% x3
95% x Max
2. 15 min alternating EMOM
1. 12/10-cal Ski
2. 12-OH Squats (pick weight you can do unbroken for 12reps all 5 times)
3. 12-T2B
WOD 4/26/19
26th April
Fitness and Performance
1. 10:00 EMOM
____ Strict pull ups
(Select a number that can be attained each round in 2 sets or less)
2. For Time
21-15-9
Wall ball (20/14)
Lateral burpee over bar
Push press (95/65)
WOD 4/25/19
24th April
Fitness and Performance
1. Deadlift
E3MOM x 9:00
70% x3
80% x3
90% x failure(3 rep minimum)
2. For Time
21-18-15-12-9-6
Russian KB swings (70/53)
T2B
WOD 4/24/19
23rd April
Fitness and Performance
1. Strict press
E3MOM x 9:00
70% x3
80% x3
90% x failure(3 rep minimum)
2. 4 rounds
3:00 to….
35/30 cal row
Max push ups
Rest :90
WOD 4/23/19
23rd April
Fitness and Performance
PARTNER WOD
Buy in- 400m plate(45/35) carry with partner
4 rounds leapfrog movements
15-Front Squats w/plate
15-cal Ski
30-dubs (60 singles)
Buy out- 400m plate carry with partner
(on plate carry with partner both people carry a plate. plate cant be rested on head and cant be carried by the center hole)
WOD 4/22/19
21st April
Fitness and Performance
1. Back Squat
E3MOM x 9:00
70% x3
80% x3
90% x failure(3 rep minimum)
2. 20min. EMOM
1. 10 power Snatch (95/65)
2. 10-15 pull ups
3. 10 bar facing burpees
4. 12/9 cal bike
(scale reps/weight so that you can complete the work in 30-35 seconds. if unable to maintain as EMOM complete as 5 rounds)