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WOD for Tuesday 190430

FRONT RUNNER For Time: 200 Meter Run, 2 Power Cleans + Jerks 200 Meter Run, 4 Power Cleans + Jerks 200 Meter Run, 6 Power Cleans + Jerks 200 Meter Run, 8 Power Cleans + Jerks 200 Meter Run, 10 Power Cleans + Jerks Rx - 155/105 STRENGTH Strict HSPU On the 1:30 X 7 Row 15/12 Cal Time remaining - Strict HSPU Keep score of total HSPU

WOD for Monday 190429

BIG NASTY 3 Rounds: 50 Air Squats 4/3 Ring Muscle-Ups 5 Power Snatches (155/105) STRENGTH Squats! Set #1 - 4 x 72% 1RM BS Set #2 - 2 x 78% 1RM BS Set #3 - 4 x 72% 1RM BS Set #4 - 2 x 82% 1RM BS Set #5 - 4 x 72% 1RM BS Set #6 - 2 x 86% 1RM BS

WOD for Saturday 190427

BUBBA GUMP 800 Meter Run 9 Hang Power Cleans (185/125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (135/95) 21 Bar-Facing Burpees 800 Meter Run 21 Hang Power Cleans (115/85) 21 Bar-Facing Burpees

WOD for Friday 190426

GIRLS GONE WILD On the 0:00... Part #1 - “Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Part #2 - “Diane" 21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the 8:00... Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (135/95) If we reach a time cap, add 1 sec for any rep not completed STRENGTH Split Jerk

WOD for Tuesday 190423

Your Choice between: BOAT RACE 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds -or- 3 Rounds: EASY DOES IT 20 Wall Balls 20/16# 50’ Standing Long Jump 15 Pull-ups STRENGTH RDL’s & Sled Drags

WOD for Monday 190422

DESTINY’S CHILD 15-12-9: Power Snatch (95/65) Box Jump Overs (30"/24") Directly into... 15-12-9: Overhead Squats (95/65) Barbell-Facing Burpees STRENGTH Pausing Back Squats

WOD for Saturday 190420

WRECK IT RALPH Teams of 3, for Time: 800m Med Ball Run 20/20 (one ball per team) 6 Rope Climbs, 20 Squat Cleans  800m Med Ball Run. 20/20 (one ball per team) 9 Rope Climbs, 35 Squat Cleans 800m Med Ball Run 20/20 (one ball per team) 12 Rope Climbs, 50 Squat Cleans Barbell - 135/95

WOD for Friday 190419

VADER 3 Rounds: 24/20 Calorie Row 21 Wallballs 20/16 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower Rx Dumbbell - 50/35 STRENGTH HSPU CONDITIONING 2 min AMRAP 3 KB Swings, 25’ HS Walk 6 KB Swings, 25’ HS Walk ...add 3 kbs each round until 2 min up Rest 2:00 3 min AMRAP 3 KB Swings, 25’ HS Walk 6 KB Swings, 25’ HS Walk ...add 3 kbs each round until 3 min up KB-32/24kg

WOD for Thursday 190418

TABATA PLUS (last completed 170825) 2:00 row for cal Then Tabata pull-ups Rest 2:00 2:00 ring dips AMRAP Then Tabata push-ups Rest 2:00 2:00 Russian Twists 25# AMRAP Then Tabata sit-ups STRENGTH 1st half of class - Coach Led Extended Stretching/Mobility

WOD for Wednesday 190417

DOOR BELL 3 Rounds: 15/10 Calorie Assault Bike 15 CTB Pull-Ups Directly into... 3 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Front Squats 6 Dumbbell Push Jerks

WOD for Tuesday 190416

TRES LECHES On the 0:00... "Tres Leches" Part #1 30 Clean and Jerks (135/95) On the 10:00... "Tres Leches" Part #2 30 Kipping HSPU 21/15 Bar Muscle-Ups On the 20:00... "Tres Leches" Part #3 1 Mile Run

WOD for Monday 190415

DOUBLE DOWN 3 Rounds: 9 Deadlifts (315/225) 15 Deficit Kipping HSPU (45# Plates/25# Plates) 21 OHS (95/65) STRENGTH Back Squats 6@69% 3@74% 6@69% 3@79% 6@69% 3@84%

WOD for Saturday 190413

TIP-TOE 200 Meter Run, 21 TTB, 21 Burpees 200 Meter Run, 18 TTB, 18 Burpees 200 Meter Run, 15 TTB, 15 Burpees 200 Meter Run, 12 TTB, 12 Burpees 200 Meter Run, 9 TTB, 9 Burpees 200 Meter Run, 6 TTB, 6 Burpees 200 Meter Run, 3 TTB, 3 Burpees

WOD for Friday 190412

VAN DAMME 30 Power Snatches, 10/7 Ring Muscle-Ups 30 Power Clean and Jerks, 10/7 Ring Muscle-Ups 30 Thrusters, 10/7 Ring Muscle-Ups Rx – 135/95 Nothing sneaky about this WOD...it’s as brutal as it looks.  Scale, scale scale is the recommendation for the day.  Follow your coach’s recommendations, and all will be well😉

WOD for Wednesday 190410

HEARTBREAK KID 3 Rounds: 10 Front Squats (165/110) 20 Chest to Bar Pull-Ups 50 Double-Unders *stimulus notes: -Front Squats should be at a weight you can perform the first set unbroken -CTB pull-ups If you can do 15+ unbroken do Rx If you can do 10-14 unbroken do 15 each round If you can do less than 10 unbroken, do 10 each round If you don’t have CTB’s, do them strict banded STRENGTH Push Press

WOD for Saturday 190406

ME THREE In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95) *one person working at a time Comp Work On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat On this clean complex, this is intended to be unbroken once the bar comes off the ground for the first high hang clean. This first high hang position is just above mid-thigh, high on the body. The hang position, the following rep, is taken from the knee level. Lastly we finish with the single front squat Pausing Front Squat plus Split Jerk 5