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“D-Day” – Wednesday 11-20

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AMRAP 5:
5 Thrusters (135/95#)
10 Deadlifts
50 Double Unders

rest 2min

AMRAP 5:
50 Double Unders
10 Deadlifts
5 Thrusters (135#/95#)

Level 2:
AMRAP 10:
AMRAP 5:
5 Thrusters (115/75#)
10 Deadlifts
50 Double Unders

rest 2min

AMRAP 5:
50 Double Unders
10 Deadlifts
5 Thrusters (115#/75#)

Level 1:
AMRAP 5:
5 Thrusters (95/55#)
10 Deadlifts
50 Singles

rest 2min

AMRAP 5:
50 Singles
10 Deadlifts
5 Thrusters (95#/55#)

“StarBoy” – Tuesday 11/19

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Warm Up:
Dynamic
Snatch/Clean technique

WOD
From 0:00 – 7:00:
21-15-9
Burpee-to-Target 6″ above reach
15-12-9
Power Clean (135/95#)

From 7:00 – 14:00:
15-12-9
Bar Facing Burpee
12-9-6
KB Swing 2/1.5

From 14:00 – 21:00:
12-9-6
Burpee Box Jump Over (24/20″)
9-6-3
Power Snatch

Level 2:
From 0:00 – 7:00:
21-15-9
Burpee-to-Target
15-12-9
Power Clean (115/75#)

From 7:00 – 14:00:
15-12-9
Bar Facing Burpee
12-9-6
KB Swing 1.5/1

From 14:00 – 21:00:
12-9-6
Burpee Box Jump Over (20/16″)
9-6-3
Power Snatch

Level 1:
From 0:00 – 7:00:
21-15-9
Burpee
15-12-9
Power Clean (95/45#)

From 7:00 – 14:00:
15-12-9
Bar Facing Burpee
12-9-6
KB Swing 1/.75

From 14:00 – 21:00:
12-9-6
Burpee
9-6-3
Power Snatch

“Lucky” & Oly – Monday 11-18

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For Total Distance:
5:00 Max Distance Row/Bike/Run
– Rest 3:00
4:00 Max Distance
– Rest 2:00
3:00 Max Distance
– Rest 1:00
2:00 Max Distance
– Rest :30
1:00 Max Distance

Level 2:
For Total Distance:
5:00 Max Distance Row/Bike/Run
– Rest 3:00
4:00 Max Distance
– Rest 2:00
3:00 Max Distance
– Rest 1:00
2:00 Max Distance
– Rest :30
1:00 Max Distance

Level 1:
For Total Distance:
5:00 Max Distance Row/Bike/Run
– Rest 3:00
4:00 Max Distance
– Rest 2:00
3:00 Max Distance
– Rest 1:00
2:00 Max Distance
– Rest :30
1:00 Max Distance

“Hiccups” – Thursday 11/14 *Gymnastics 6pm*

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Warm Up:

Dynamic, Movement Standard

WOD
For Time:
30 Toes-to-Bar
25 Strict Handstand Push-up
20 Shoulder-to-Overhead (165/115#)
15 Bar Facing Burpees
10 Hang Power Snatch

Level 2:
For Time:
25 Toes-to-Bar
10 Strict Handstand Push-up
20 Shoulder-to-Overhead (125/85#)
15 Bar Facing Burpees
10 Hang Power Snatch

Level 1:
For Time:
30 Sit-ups
20 Hand Release Push-ups
20 Shoulder-to-Overhead (65/45#)
15 Bar Facing Burpees
10 Hang Power Snatch