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Skill: 15 min Kipping Pull-up, HSPU and Ring Work (Muscle-ups, Dips, etc.)

WOD:

3 Minutes

400m Run

Max KB Swings (70#/53#) in time remaining

Rest 2 min

3 Minutes

500m Row

Max Burpees in time remaining

Rest 2 min

3 Minutes 400m run

Max Double Unders in time remaining

Rest 2 min

3 Minutes

5 Pull-ups

10 Air squats


2013 Games Venue Tour

SWOD: Split Jerk 5/5/4/4/4

A1) Good mornings 6/6/6/6/6

A2) Weighted sit-ups 15/15/15/15/15


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Do You Really Need a Lifting Belt?

Open gym 9am-Noon

 

WOD:

400m run

10 Strict pull-ups

10 Shoulder to overhead (135#/95#)

-5 rounds for time-

 

 

SWOD: 20 min to build up to a 1RM deadlift

Farmers walk, 200m x 4 sets


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WOD:

Buy in: 500m row

10-8-6-4-2

Front squats (135#/95#)

4-8-12-16-20

Burpees

-For time-

Finisher: Hollow rocks 10-15 reps x 5 sets


 

Mobility:

A1) Wall squat, 2 min x 2 sets

A2) Racked position mob. drill, 1 min each arm x 2 sets

SWOD: 20 min to build up to a 1RM squat clean


10 Reasons Why Heavy Lifting is Terrible for Women

 

Skill WOD:

OTMEM for 10 min

Odd minutes 3 bar muscle-ups (sub = assisted bar M.U.s or 6 CTB pull-ups)

Even minutes 50 double unders (sub = 25 double unders or 50 single unders)

Rest 2 min

OTMEM for 10 min

Odd minutes 9 Controlled box jumps (30”/24”)

Even minutes 4 Rope climbs


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Page 65 of 131

Latest W.O.D.

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08/03/2015

08/03/2015

Team WOD: In teams of two: Buy In: 800m Run (together) 6 Rounds of: 6 Push-Ups 25 Double Unders 10 Kettlebell Swings (70#/53#) *One partner working at a time, each partner completes 3 rounds, then... 6 Rounds of: 10 Toes to Bar 10 Burpees *One partner working at a time, each partner completes 3 rounds, then... Cash Out: 800m Run (together) -For Time-    

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8/1/2015

8/1/2015

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08/01/2015

08/01/2015

SWOD: Deadlift 3/3/3/3/3   WOD: "The Triangle Couplet" 15-10-6 Thrusters (165#/115#) Bar Muscle Ups -For Time-   Free Beginner WOD at 10am Skill: Thruster WOD: 15-10-6 Thrusters Burpees -For Time- * 200m run in-between each round      

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07/31/2015

07/31/2015

SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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07/30/2015

07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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