WOD

WOD 1/22/20

Deadlift: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 3 Rounds For Time: 50 Air Squats 40 Sit Ups 30 Double Unders 20...

WOD 1/21/20

Strength: Push Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: EMOM 20 Min: Min 1: Row Cal Min 2: Box Jump Min 3: Air Squat Min...

WOD 1/20/20

SCHEDULE NOTES: no 7 AM, 5:30 PM 6:30 PM or 7:30 PM Classes 10:30 AM will run as regularly scheduled and there will be an 11:30 class for those who are interested.   Strength: Front Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 5 reps...

WOD 1/19/20

Strength: Hang Power Snatch Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   AMRAP 18 Min: 7 Deadlift (75/55) 7 Hang Power Snatch...

WOD 1/18/20

Strength: Strict Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 10 Cal Row 10 Hand Release Push Ups 20 Air Squats 20 Sit...

WOD 1/17/20

Strength: Pull-Up Practice Choose a moderately difficult pull-up variation and attempt to do 5 sets of 10 ring pulls banded pullups kipping pullups strict pullups If unable to complete 10 in one set, stop, rest several seconds, then complete the set.   WOD: AMRAP...

WOD 1/16/20

Strength Back Squat Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: AMRAP 20 Min: 100 M Row 10 Wall Balls 10 Box Jumps 10...

WOD 1/15/20

Strength: Hang Power Clean: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 18: 5 Burpee Over Bar 10 Hang Power Clean...

WOD 1/14/20

Strength: Thruster Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 10 Rounds: 100M Run 15 Thrusters (95/65) 20 Min...

WOD 1/13/20

Strength: Deadlift: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: AMRAP 18: 20 Deadlifts (95/65) 10 Burpee Over Bar 15 Wall Balls 100...

WOD 1/12/20

Strength: Front Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 6 Rounds For Time: 12 Goblet Squats 200 M Run 15 Burpees 20 min...

WOD 1/11/20

Strength: Power Snatch: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 18: 5 Burpee Over Bar 10 Power Snatch (75/55) 15 Double Unders (35...

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