The WOD's

WOD: Monday

WODs October 22, 2017

Happy 21st Birthday to Madi today!

A. Clean & Jerk
*Build in weight across 10 singles.

B. For time:
30 Wall Ball 9/6kg
30m Walking Lunge
30 Shuttle Run 10m

Rest 2 min.

20 Wall Ball 9/6kg
20m Walking Lunge
20 Shuttle Run 10m

Rest 1 min.

10 Wall Ball 9/6kg
10m Walking Lunge
10 Shuttle Run 10m

WOD: Saturday

WODs October 20, 2017

Surprise team workout – 4 per team.

Come in for some fun!

WOD: Friday

WODs October 19, 2017

For time:
0-4 min:
2 rounds of:
10 Toes to Bar
10 Cleans 40/30kg

4-8 min:
2 rounds of:
10 Toes to Bar
8 Cleans 55/40kg

8-12 min:
2 rounds of:
10 Toes to Bar
6 Cleans 70/50kg

12-16 min:
2 rounds of:
10 Toes to Bar
4 Cleans 85/60kg

16-20 min:
2 rounds of:
10 Toes to Bar
2 Cleans 100/70kg

*There is no requirement to wait for the clock to advance to the next section.
*Cleans may be power or full.

WOD: Thursday

WODs October 18, 2017

A. Handstand Practice.

B. 6 min for reps:
200 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

4 min for reps:
150 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

2 min for reps:
75 Double-unders
Max reps HSPU/Push-up

WOD: Wednesday

WODs October 17, 2017

A. EMOM x 9:
1. 30 sec. Double-unders
2. 20 sec. Bridge Hold
3. 30 sec Hollow Hold
*This is not a scored component.

B. EMOM x 20:
1. Row 200/180m
2. Rest.
3. Max. 10m Shuttle
4. Rest

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WOD: Tuesday

WODs October 16, 2017

*Happy Birthday to Chloe today!

AMRAP in 20 minutes:
17 Wall Ball 9/6kg
10 Deadlift 70/50kg
6 Bar Muscle-up

WOD: Monday

WODs October 15, 2017

“narF”
9-15-21 reps for time of:
Pull-ups
Thrusters 42.5/30kg
*Extra challenge: For the athletes that were sub 4 last Monday on Fran, your challenge is to complete Narf (for time), then work through as much of Fran as possible in the remaining time before cut off (10 min.) The ultimate goal is to complete both!


WOD: Saturday

WODs October 13, 2017

*Please note there is no Yoga session today.
In pairs, for time:
100 DB Snatch 22.5/15kg
100 Partner Facing Burpees
100 Medicine Ball Sit-ups 9/6kg
100m Overhead Walking Lunge 20/15kg

WOD: Friday

WODs October 12, 2017

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Flexed Arm Hang (seconds)

WOD: Thursday

WODs October 11, 2017

A. Turkish Get-up
*Build to a heavy triple.

B. 4 x 400m
*Work:Rest = 1:1