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WOD for Saturday 180630

THIS SATURDAY’S SCHEDULE: 6:30 A.M. - Open Gym & Comp WOD 8:00 A.M. - Regular WOD 9:00 A.M. - Adventure WOD Meet at gym (leaving at 9:05), or meet at Highland Glen park in Highland (4800 Knight Ave., Highland, 84003)(arriving @9:15).  If you want to participate in a swim portion of the WOD, come prepared, if not, there will be a substitute. *********************************************** Regular WOD "KELLY" 5 Rounds: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) ********************************************* Adventure WOD- come find out!

WOD for Friday 180629

"OVER AND OUT" For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80) STRENGTH Building to a Heavy Split Jerk (Taken from Rack)

WOD for Friday 180629

"OVER AND OUT" For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80) STRENGTH Building to a Heavy Split Jerk (Taken from Rack)

WOD for Thursday 180628

Yo Momma’s Tabata For max reps at each station: DB Strict Press 35/25* DB jumping lunges 35/25* Ring Dips DB Walking Lunges 35/25* DB Push Press 35/25* *per hand Strength Strict Press

WOD for Tuesday 180626

JACK SQUAT 21 Front Squats 21 Kettlebell Swings 400m Run 15 Front Squats 15 Kettlebell Swings 400m Run 9 Front Squats 9 Kettlebell Swings 400m Run Rx Barbell – 135/95 Rx Kettlebell – 70/53 Strength - Alt EMOM w/OHS and Abmat SU Take heed...There is no doubt that we are going to run into a WOD or two, or three, each week that we don’t particularly care for. Should we skip the day? I contend that we shouldn’t. Usually, we like what we are good at and,....well, you know the rest. We need to work on our weaknesses.  Let’s challenge ourselves.  What fun would this be if everything came easy and we didn’t have to work at things to progress?  Not much! So, the next time you are tempted to skip a WO

WOD for Monday 180625

Detention  AMRAP 12: 6 Dumbbell Push Presses (50’s/35’s) 9 Deadlifts (225/155) 30 Double-Unders Strength EMOM of HSPU & DL

WOD for Saturday 180623

"ZERO DARK THIRTY" (TEAM WOD) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 30 TTB 30 Burpees 30 Power Snatches (95/65) … Directly into: 150/100 Calorie Row 2 Rounds: 30 TTB 30 Burpees 30 Power Snatches (115/80) … Directly into: 150/100 Calorie Row 1 Round: 30 TTB 30 Burpees 30 Power Snatches (135/95) Strength - Snatch Work

WOD for Friday 180621

Fight Club 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups  1:00 – Cal Row Rest 1:00 between rounds. 95/65.    24/20 Strength - Box Squats

WOD for Tuesday 180619

CAPTAIN CRUNCH Part #1 In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining, Max Calorie Row Rest 4:00 Part #2 In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95) Time remaining, Max Calorie Row Rest 4:00 Part #3 In a 4:00 Window… 1 Round: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105) Time remaining, Max Calorie Row Strength - HSPU WORK

WOD for Monday 180618

Drag Queen 20 min AMRAP In teams of 3, with two working on different movements at any time, while the third rests, perform as many rounds of possible of: 200m Sled Drag (45/35) 21 Wallballs (30/20)  21 Weighted Hip Extensions (25/15) Strength - Stamina Squat

WOD for Saturday 180616

"BUNNY HILL" In Teams of 3, For Time: 1000M Row, 50 Pull-ups, 20 Squat Cleans (135/95) 1000M Row, 60 Pull-ups, 35 Squat Cleans (135/95) 1000M Row, 70 Pull-ups, 50 Squat Cleans (135/95) Skill/Strength Squat Cleans -Develop good form in the Squat Clean.. Looking to maintain our best form as we build in weight across 6 sets. Once form begins to suffer, back the weight off. 6 @ 35% 6 @ 45% 5 @ 55% 4 @ 65% 4 @ 70% Sets 6,7,8 build as form allows *Rest 1:00 between sets

WOD for Friday 180615

“300” 10 Rounds: 5 Strict CTB Pull-Ups 10 Dumbbell Repetitions* 15 AB Mat Sit-Ups In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand. Round 1 – DB Push Press Round 2 – DB Burpees Round 3 – DB Power Cleans Round 4 – DB Push ups Round 5 – DB Lunge Steps Round 6 – DB Front Squats Round 7 – DB Bent Over Rows Round 8 – DB Alternating Power Snatches (single arm) Round 9 – DB Deadlifts Round 10 – DB Thrusters Rx – 50’s/40’s

WOD for Thursday 180614

Dracula’s Wife Every 3 Minutes for 6 Rounds (18 min) complete the following: 10/8 Cal row 5 Clean and Jerk 135/95 *score is the longest/slowest round completed Strength Ring Dips Weighted Pull-ups

WOD for Tuesday 180612

"KELEN HELLY" For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 400 Meter Run 30 Kettlebell Swings (24/16) 400 Meter Run 30 Kettlebell Swings (24/16) 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Strength Rotation Light Bike or Row 2 Bar Muscle-Ups 3 CTB Pull-Ups 4 Toes to Bar

WOD for Saturday 180609

“BAKERS DOZEN" For Time: … 20/15 Calorie Row 20 Box Jump Overs (24″/20″) 20 Power Cleans (135/105) 20 Toes to Bar 20 Push Jerks (135/105) 20 Box Jump Overs (24″/20″) … 20/15 Calorie Row 20 Box Jump Overs (24″/20″) 20 Power Cleans (115/85) 20 Toes to Bar 20 Push Jerks (115/85) 20 Box Jump Overs (24″/20″) … 20/15 Calorie Row Strength - HS Walking/Power Snatch/Seated Sled Drags