Monthly Archives: May 2016

WOD – 138.5 –

Skill/Strength The Matt Chan Warm Up WOD For Time 1000 Meter Row 50 Thrusters (45/35) 30 Toes To Bar —5 min rest— 50 Deadlifts (135/95) 30 Lateral Burpee Bar Hops 1000 Meter Row   Two Sprints People!  Go Hard

WOD – 138.6 –

Skill/Strenght Squat Clean and Jerk – Find a max in 12 minutes Inspiration – Maddy Myers breaking the American Junior Record Clean and Jerk with a successful lift at 264 Pounds weighing approximately 138 Pounds. WOD  18 min AMRAP 8 Squat Clean & Jerks (225/155) 20 Burpees 12 Squat Clean & Jerks (175/120) 20 Burpees […]

WOD – 138.7 –

Skill/Strength Focused Soft Tissue Biceps & Pecs WOD For Time 1000 Meter Run (stop sign and back 4x) 5 Rounds 15 Pull-Ups 20 Push-Ups immediately followed by 1000 Meter Run   Scores from Monday

WOD – 138.8 –

Skill/Strength Practice the 1 Arm KB Overhead Alternating Reverse Lunges WOD 5 Sets – 2 min rest b/w Sets 10 Box Jumps (24/20) Rx+ 30/24) 20 Alternating 1 Arm KB Overhead Reverse Lugnes (36/25) Rx+ 53/36 40 Double Unders   Scores from Tuesday

WOD – 138.9 –

Skill/Strength Warm Up The Power Snatch WOD 5 Minutes of Work – 5 Minutes of Rest x 3 Sets 500 Meter Row Immediately followed by AMRAP Power Snatch (135/95) Rx+ 155/105   Scores from Wednesday

WOD – 139.0 –

As requested, a long, thoughtless workout that will leave me dead…. Skill/Strength Warm Up and Organize WOD 30 min AMRAP 20 Burpees 20 Wall Ball (20/15) 20 1 Arm DB Push Press (10 reps per arm) (45/30) 20 1 Arm DB Snatch (10 reps per arm) (45/30) 250 Meter Run 20 Overhead Squats (45/35) 20 […]

WOD – 139.1 –

Skill/Strength Deadlift – Pull a heavy single This is more about preparing for the WOD than it is about going for a new Personal Record. Get something heavy off the floor so the WOD weight feels light. WOD 21-18-15-12-9 Deadlift (225/155) Toes To Bar   Scores from Friday

WOD – 139.2 –

Skill/Strength Little Extra Mobility & Static Stretching – 5 minutes WOD 5 Stations – 2 Minutes per Station – No Rest b/w Stations Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Sled Drag (45/30) (1 Length = 5 Points) Station 3 – Rowing (1 Cal = 1 Point) Station 4 – […]

WOD – 139.3 –

Skill/Strength Power Clean – Quickly Build up to a Heavy Set of 3 Reps Rules – Once you successfully lift your first rep, you have 10 seconds before you must lift your second and another ten seconds to get your third. This simply minimizing the rest periods between your heavy attempts. You can be successful […]

WOD – 139.4 –

Skill/Strength Little Running Warm Up…socks only 8) WOD For Time 3 Rounds 25 Push-ups 75 Air Squats immediately followed by 1500 Meter Run (Stop Sign and Back 6x)   Scores From Monday