WOD

Monday 6/17/19

STRENGTH Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 METCON 8-10 Rounds of: 40 Yard Sledpush (moderate weight) Rest 90s-2:00.

Pride Parade

Dont forget Crew. Tomorrow is Pride parade Meet up starting at 11:30. Parade starts at 1pm Dress festive. And be ready to pull some sleds. No 10am class Just 9am class.

Friday 6/14/19

STRENGTH 1a) Strict Chin-ups 4 x 10 -- Rx+ Chest to Bar -- Rx Chin-ups -- Band Assisted Chin-ups -- Ring Rows 1b) Ring Dips: 4 x 10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON AMRAP 14: 25 Push Press 75/55 50 Hollow...

Thursday 6/13/19

STRENGTH Back Squat: 3/3 x 5 @75%. Rest 2:00 METCON ”Night King” 4 RFT: 10 Power Cleans (135, 95) 20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left) 30 Russian KBS (70, 53) L3: (115, 75) (53, 35) L2: (95, 65) (45, 30) L1: (75, 55) (35, 25)...

Wednesday 6/12/19

METCON AMRAP 28 w. a partner: 28 Box Jumps w. step down (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35) L3: (45, 30) L2: (20, 15) (35, 25) (Knee Lifts) L1: (<20, 15) (30, 20) (Abmat Sit-ups)

Tuesday 6/11/19

STRENGTH AFAP 100 DB Bench Press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-ups *All work is done before moving to next movement. L2: (60-75 reps each) L1: (30-50 reps each) METCON For time: 10-20-30-40 Calories on the Rower 40-30-20-10 Wall balls (20, 14) L2:...

Monday 6/10/19

STRENGTH 1) BackSquat: Build to a heavy 1. Rest 2:00 2) Glute Hip Thrust: 3/5 x 8. Rest 90s. 3) DB Step-ups: 1/3 x 10 ea. Rest 90s. – perform all reps on each leg before switching sides. 4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.

Friday 6/7/19

STRENGTH Split Jerk: 1RM. Rest 2:00 METCON For time with an empty barbell: 75 Barbell Power Snatch (45, 35) 50 Barbell Rows 25 Barbell Thrusters 50 Barbell Rows 75 Hang Power Cleans L2: (35, 15) L1: (35, 15) (30 Reps per movement) 15:00 Cap

Thursday 6/6/19

STRENGTH 1) Front Box Squat: 3/8 x 2 @60-65%, every 60s. – 3 warm-up sets/8 work sets. 2) Broad Jump: 3 Attempts at Max Distance. METCON For time: 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight...

Wednesday 6/5/19

METCON With a running clock with a partner: 0:00-10:00 Max 100 Meter Medball Runs 20/14 *One athlete completes a full set a time 10:00 – 20:00 Max Reps KB Circuit: 8 Russian Swings Left 8 Russian Swings Right 8 Goblet Squats 8 1-Arm KB Rows each side *One athlete...

Tuesday 6/4/19

STRENGTH 1a) Strict Pull-ups: 5 x 8-10. Rest 45s. – Rx+: Strict Chest to Bar – L3: Strict Banded Pull-ups – L2/L1: Ring Rows 1b) Strict Dips: 5 x 8-10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON ”Nutshell” For time:...

Monday 6/3/19

STRENGTH 1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 METCON ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Power...

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