WOD 5.1.15

SCHEDULE CHANGE:
Saturday workouts are back to 0900 moving forward. Thank you for the feedback regarding ideal times. Every change in the gym is part of our search for ways to meet your needs better.
See you in the gym

A.
Split squat
3×10
-front leg raised (on 45# plate) w/ KB in each hand

B.
AMRAP 10
10 ring row
10 push-up
IMMEDIATELY walk 200m
IMMEDIATELY jog 200m
REST 2 min
400m run
-score is two part, rounds and reps for AMRAP and time for 400m run

By |April 30, 2015|WOD|0 Comments

WOD 4.30.15

SCHEDULE CHANGE:
Saturday workouts are back to 0900 moving forward. Thank you for the feedback regarding ideal times. Every change in the gym is part of our search for ways to meet your needs better.
See you in the gym

A.
AMRAP 10
10 DL @ 50% 1RM
10 wall ball (20/14)
REST 4 min
AMRAP 10
5 pull-up
10 push-up
15 squat
-score is two part, one for each work interval

B.
Glute bridge
3×10
-rest as needed
-do more than last week

By |April 29, 2015|WOD|0 Comments

WOD 4.29.15

A.
Bench Press
3×5
-5×3 to warm up to working weight
-rest 2 min btwn work sets
-“Our concern is not to see how much weight we can bench press. Our concern is using the bench press to get stronger.” Wise words from THE Mark Rippetoe.

B.
1x
30 thruster (65/45)
20 KBS (USA)(53/35)
20 thruster (95/65)
20 KBS (USA)(53/35)
10 thruster (135/95)
20 KBS (USA)(53/35)
-9 min time cap

By |April 28, 2015|WOD|0 Comments

WOD 4.28.15

A.
EMOM 10
1 power snatch +
2 OHS
-stay light, focus on footwork when receiving the PS, should be able to receive the bar and descend into the OHS without adjusting feet.

B.
AMRAP 15
5 burpee over bar
10 power snatch (75/55)
20 double under

By |April 27, 2015|WOD|0 Comments

WOD 4.27.15

A.
Split squat
3×10
-10 reps are performed on each side
-rest 2 min btwn work sets

B.
3x
20 S2OH (115/75)
30 squat
400m run
-15 min time cap

By |April 26, 2015|WOD|0 Comments