Browsing category WOD

AMSMACKDOWN

Skunks Back Squat Build to today’s heavy triple.   SkunkWOD AMRAP 10’ Wallball Every time you break, do 50 double unders. *beat your score from 6/1/2015   Honey Badgers Superset 5×10 Double Kettlebell Front Rack Squat 5×30” Chin over bar hold   HBWOD Tabata Squat x 8 1 mile Run

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This Week at the Box! July 6-11

Another HOT week! Don’t forget about the river float this Saturday after the 9:45 class. We’ll be meeting at the Tesoro station at the end of Sherman Ave. at 10:30. There will be a BBQ at the Snyder’s property on the river with 10 gallons of Lake City Cider! Bring

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Jack Baur

Reminder: CLOSED tomorrow for Independence Day!   Choose one based on skill level: 5×5 Tempo Chinup (palms in) Fast up, 1” at top, 4” down, 0” at bottom. If 5 is easy at that tempo add weight. Strict Pullup Guys: 40-50 reps in as few sets as possible Girls: 25-35

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Watts Up? Airbike Remix

“Watts Up? Airbike Remix” 3 attempts to find your max watts on the Airbike. Then: 10 x AMSAP (as many seconds as possible) at 40% of your max watts. Rest 2 mins. and cheer your buddies on.   …If you did this 2 weeks ago on the rower, you know

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Grace

Benchmark Day!   Skunks Take 20’ to build to a heavy 3 position clean (hang, hang at knees, floor)   Honey Badgers 10’ Power Clean & Jerk tech Then, 10’ to build to a comfortable single. During this time accumulate 50 hollow rocks.   WOD “Grace” 30 Power Clean &

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Push-Pull

Skunks EMOM12’ Min 1: 2 Deadlift @ 80% Min 2: 30 sec. max Ring Dip   SkunkWOD AMRAP 16’ 400m Run 18 American Kettlebell Swings 53/35# 5/3 Muscle Ups or 30 Double Unders   Honey Badgers “Push-Pull” EMOM 16’ Min 1: 5 Deadlift (ascending) Min 2: 30 sec. max pushups

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This Week at the Box! June 29th – July 4th

Reminder: CLOSED on July 4th! All other classes remain unchanged. Did you RSVP to the River Float yet? (word is there will be 10 gallons of Lake City Cider waiting for us at the end of the river :). Go to the Facebook page.   Training this week for Skunks:

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Star Wars

Skunks Back Squat 5×1 @ last Monday’s heavy double. Then, drop to 60% of that weight and do a 20 rep set (no more than 1 breath at the top of each squat).   SkunkWOD 5 Rounds 12 Thrusters 85/60# 9 Pullups 6 Burpee over bar   Honey Badgers Superset

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Scrapper

8 am Heart and Barbell Club Thacker Warmup   A. 3×3 Pause Snatch (2 sec. @ knees, keep it light enough to feel quick)   B. 7×1, Snatch (rest as needed, go heavy if it feels good)   C. Every 2’ for 12’ Front Squat x 2. *start at 70%

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WMD

Choose one based on skill level: Weighted Pullup Build to a 1RM Strict Pullup 5 x Max Negative Pullup (4 sec.  down) 5 x 4   SkunkWOD Every 5’ for 25’ 500/450m Row 5 Power Clean & Jerk 135/95# 2/4 Muscle Ups or 30 Double Unders *make sure you’re getting

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