Browsing category WOD

Test Week: Wednesday

TEST WEEK! Read all about it here! Warm Up: turkish get up x 5 goblet squat x 10 bootstrapper x15 Today’s Test (Honeys) 2 rep hang power clean bar must remain in your hands for both reps. 20′ for technique and attempts.  Today’s Test (Skunks) 3 rep clean (30″) in

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Test Week: Tuesday

TEST WEEK! Read all about it here! Warm Up hip flexor mobility line drills with hamstring/plyo focus Today’s Test: max L sit (scale as needed) or max floor press (L-sit, no parallettes) if you can get >60″ unbroken, go for a max. Otherwise, find out how many sets it takes

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Test Week: Monday

TEST WEEK! Read all about it here! Warm Up instructor led thacker Today’s Test (Honeys) 2 rep hang power snatch bar must remain in your hands for both reps. 20′ for technique and attempts.    Today’s Test WOD (Honeys) 10′ AMRAP 10 KB/DB snatch 53/36 10 push up 15 toe

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An Hour of Oly, and Team Eva

motivation. Oly Hour last week on this progression! bear complex x10 every 90″ for 15′: pause (knee) power clean& pause jerk + power clean & jerk + clean & jerk   B1. overhead squat 4×6-8, adding load from last week B2. russian leg raise 4×5 B3. farmer carry, 100m (stop sign

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SWASS

REST DAY -or- Swass partner up! 2x1600m relay: tagging every 400 or 800m  -rest 2′- 2x800m farmer relay: tagging every 200m. Use up to 3/4 BW (total) for carry. Use uneven loading for an added challenge.  -rest 2′- 2×4 lap alley sled sprint: tagging every lap. Use 1/2-3/4 BW on

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15.5 and the Friday Night Lights BBQ

  FRIDAY NIGHT LIGHTS FINALE! BBQ- BYOM -we’ll have brats and cider; if you want to bring your own meat to throw on the grill, please do!   Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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Dyno-Mite and the GripMONSTA

…sounds like a sweet comic book.  Warm Up HoneySkill front squat 5×10, ascending Dyno-mite in teams of 3: row to 100/80 cals wall ball to 150 reps ride to 100/80 cals SkunkSkill back squat 4 x 6-8 @ 80%+ go by feel here, don’t overdo it- this is just strength maintenance.  Grip

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A Fun Little Triplet for some; Final Countdown (v2) for others

Warm Up maxercise!   HoneySkill: TGU take 10′ to find a heavy turkish get up   A Fun Little Triplet. 50 double under* 40 KB swing* 10 pull up or ring row 40 double under 30 KB swing 10 pull up or ring row 30 double under 20 KB swing

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The Final Countdown + 15.4

Monday Warm Up 3x manmaker, EMOM 5′   HoneySkill burpee-over-box tech 5×3-5 barbell thruster @ 95/65: work on flow and energy conservation Final Countdown EMOM 20′, alternating: first minute: 30″ burpee over box second minute: 30″ DB thruster third minute: row for cals SkunkSkill 15.4 set up and warm up

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Oly Hour+Happy Dance

Saturday   oly hour: bear complex x10 every 90″ for 15′: hang power clean&jerk + power clean&jerk + clean&jerk   B1. overhead squat 4×6-8, adding load from last week B2. russian leg raise 4×5 B3. farmer carry, 100m (stop sign and back), adding load from last week B4. DB row

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