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WOD & Announcements

Thursday 4.26.18 Posted by admin on April 25, 2018 • No comments

A. Warmup:
DROM
3 sets of:
5 False Grip Ring Pullups (scale to Ring rows)
:20 Parallette tuck hold
15 Hollow Rocks

B. Complete the following:
5 x Barbell Overhead Carry, 60′
400m Run
5 x Barbell Front Rack Carry, 60′
400m Run
5 x Barbell Back Rack Carry, 60′
*add weight as needed

C. Accessory/Cooldown:
10 Kneeling UL DB Press, ea.
25 GHD Situps

Wednesday 4.25.18 Posted by admin on April 24, 2018 • No comments

A. Warmup:
DROM
:20 on/:10 off alternating x 8 (4 each)
Russian KB Swings
Burpees

B. For Completion:
5 sets of:
*Complete each round as quick as possible
5 Deadlifts, add weight each set
100m Sled, heavy
(5om facing away/50m facing)
200m Farmers Carry
-Rest 2:00

C. Cooldown:
3:00 Lizard Stretch, ea.

Tuesday 4.24.18 Posted by admin on April 23, 2018 • No comments

A. Warmup:
DROM
then,
50 HS weight shifts facing wall
30 Shoulder taps
10 wall walks
then,
3 sets of
5 thrusters, add weight each set
5 scap pullups
3 strict pullups

B. 4 rounds for time:
20/14 AB Cals
10 Thrusters, 135/95
5 Bar MU
*Sub 10 C2B or 10 Pullups

C. Cooldown:
2:00 Couch Stretch, Each

Monday 4.23.18 Posted by admin on April 22, 2018 • No comments

A. Warmup:
2 x 1:00 Back Pack Stretch
1:00 Banded shoulder distraction, ea.
DROM
50 empty barbell bench press
*then work up to starting weight for part B.

B. 5 sets of:
5 Bench Press, heavy
10 One arm DB rows, heavy (ea.)

C. For Quality:
50 Turkish Get-ups
*25 each arm, however

D. Cooldown:
4 sets of:
25 Banded Pull Aparts
10 Supine strict T2B

Saturday 4.21.18 Posted by admin on April 20, 2018 • No comments

Teams of 2:

Each partner completes 10 rounds of:

10 Cals Bike -or- 12 cals rower
then,
alternating rounds of:
10 push Press, 135/95
15 Deadlifts, 135/95

Flow: Partner 1 starts on bike or rower and partner 2 starts on Push press. Once each has completed the required reps, they switch. Partner 2 bikes/rows while partner 1 does push press. Once each has completed the required reps, they switch. That is 1 round. Round 2 will start with P1 bike/row and P2 doing deadlifts then switch and so on for 10 rounds each.

Friday 4.20.18 Posted by admin on April 19, 2018 • No comments

A. Warmup:
DROM
3 sets of:
:15 False Grip Hang from rings
10 Kip Swings
15 Russian KB Swings
20 SLSU

B. Complete the following:
-each interval is “For time”
At 0:00
20 Power Cleans, 135/95
400m Run
At 5:00
15 Power Cleans, 185/135
400m Run
At 10:00
10 Power Cleans, 225/155
400m Run

Cooldown:
3 sets of:
10 alternating KB Press, total
10 KB Front rack step ups, 5 ea. side
*Box should be knee height or slightly above
rest 2:00
foam roll for remainder

Thursday 4.19.18 Posted by admin on April 18, 2018 • No comments

A. Warmup:
DROM
3 sets of:
10 scap pullups
10 Front Raises
10 Lateral raises

B. Weighted Pullup 5-5-5-3-3-3
*Add weight each set
**decrease band resistance each set
***Do body weight for each set, scale to 3-3-3-2-2-2 if need be

C. 3 rounds of:
200m Farmers Carry, heavy
50 UB Double Unders*
You must restart the DU’s if not UB, for a total of 3 attempts. On the 4th attempt complete 50 reps however.
**Scale as needed

D. Cooldown:
3:00 Lizard stretch, ea.
2 x 1:00 calf stretch ea.