work

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Saturday 1.17.2015

wod CONDITIONING Team of 2 60 CTB Pull Ups 60 Power Snatch 95/65 60 Power Clean and Jerk 95/65 *Work can be broken up any way

Wednesday 1.7.2015

wodSTRENGTHA. 2rm Close Grip Bench B. 3 x ME Ring Dips

CONDITIONING 15 min AMRAP: 5 Pull-Ups 10 Push Press 45/35 15 Double Unders

Finisher 120 Band Pull Aparts

COMPETITION 15 MU for time 10 min Handstand Walk work

Saturday 11.29.2014

wod CONDITIONING Strongman Saturday 10 min at each station Yoke 50’ Log Clean Axle Deadlift Sled Drag 50’

10 min to work to heavy at each station 

Tuesday 9.30.2014

wodSTRENGTH15 min to work to Heavy Power Snatch + OHS  

CONDITIONING 5 Rounds For Time: 6 Hang Power Snatch 105/75 30 Double Unders

Finisher 4 x 15 Barbell Roll Outs 

COMPETITION 12 Rope Climbs Triple Under work