Monthly Archives: February 2016

WOD – 130.9 –

Skill/Strength  Bent Over Barbell Row – Supinated Grip – 5 sets of 10 Reps – same weight across – 90 sec rest b/w sets WOD —From 0:00 to 15:00— 50-40-30-20-10 Double Unders Jumping Pull-Ups (Rx+ Pull-ups) —From 15:00 to 25:00— 10 Min AMRAP 6 Hang Power Cleans (95/65) Rx+ 135/95 12 Burpees   Important Note […]

WOD – 131.0 –

Skill/Strength Front Squat Cluster 1.1.1 x 2 To complete a cluster set of three reps, the athlete must complete 3 reps with each rep separated by 10 seconds of rest (rack the barbell b/w each rep). For today, athletes will shoot to hit their pervious 2 rep max front squat for 2 sets of three […]

WOD – 131.1 –

Skill/Strength Warm up to your working weight on the Deadlift We used this Deadlift weight last Wednesday for a total of 45 reps in the WOD. If you scaled the weight down last week and it was manageable, consider going slightly heavier today. If you did lots of double unders and jumping pull-ups on Monday, […]

WOD – 131.2 –

Skill/Strength  Warm up All Movements and Enjoy WOD 20 min AMRAP 20 Barbell Overhead Alternating Reverse Lunges (55/35) Rx+ (95/65) 20 Windshield Wipers       :O 20 Barbell Front Rack Alternating Reverse Lunges (55/35) Rx+ (95/65) 20 Burpees to 6″ OH Target 20 Barbell Back Rack Alternating Reverse Lunges (55/35) Rx+ (95/65) 20 Windshield Wipers 20 […]

WOD – 131.3 –

Skill/Strength Handstand Push-Ups Skill Session WOD 5 sets – 2 min rest b/w sets – report total time to complete or total reps completed – 30 min time cap 30 Wall Ball (20/15) 100 Double Unders 15 Kipping HSPU (Rx+ 30 Kipping HSPU) 100 Double Unders   Scores from Thursday  

WOD – 131.4 –

Skill/Strength Warm up the Barbell WOD 21-15-9 Hang Power Snatch (95/65) Pull-Ups —5 min rest— 21-15-9 Hang Power Cleans (135/95) Toes to Bar —5 min rest— 21-15-9 Deadlift (195/135) V-Ups   Report total time — 30 min Time Cap   Scores from Friday

WOD – 131.5 –

Skill/Strength Warm Up and Start Also, there are 19 people signed up for the 10am today (as of last night). By this point, it will be warm enough to run outside and at this point, the gym will still only have 10 rowers. Soooo, if you can run, then run. WOD 1 Round For Time […]

WOD – 131.6 –

Skill/Strength Front Squat – Build to a heavy single. Ideally, build up to #5 more than your benchmark weight for 1 rep instead of 2 reps. WOD “Gracie” My baby Gracie turned 2 last week and this workout is for her.  If you did not Rx last year but you can Rx this year…Gracie would very […]

WOD – 131.7 –

Skill/Strength Muscle Up Drills – Low Rings – 10 Min Run Time WOD 20 Min AMRAP 8 Chest to Bar Pull-Ups (Rx+ 2 Muscle Ups) 8 Box Jumps (24/20) 16 KB Swings (53/36) Rx+ (70/53)   Scores from Monday’s “Gracie” – Congrats to all the HUGE improvement, Gracie was pleased

WOD – 131.8 –

Skill/Strength Pistol Progression – Candle Stick Roll to Pistol – Pistol of side of Box – Band Assisted Pistol WOD 5 Rounds For Max Reps 1 min – Alternating Pistols 1 min – Burpees 1 min – Thrusters (45/35) 1 min – AbMat Sit-Ups 1 min – Rest   Scores from Tuesday