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Month: April, 2018

Monday, April 30, 2018

30 April, 2018 (02:00) | WODs | By: derek

Strength: Deadlift: 3 x 70%, 80%, 85%; 3+ x 90% EMOTM 12 minutes: 3 x 70% New Strength Worksheet Met-Con: 15-12-9-6-3 Burpee Box Jumps (20″/24) Medicine Ball Cleans (14lbs./20lbs.) Overhead Dumbbell Sit-Ups (10lbs./15lbs.)

Saturday wod

27 April, 2018 (21:08) | WODs | By: laurie

There will not be a wod here today. We are running in the muddy duck run today. Have a great weekend!

Friday, April 27, 2018

27 April, 2018 (02:00) | WODs | By: derek

Tabata Prisoner Get-Ups Squat Thrusts Wallball (14lbs./20lbs.) Double-Unders

Thursday, April 26, 2018

26 April, 2018 (02:00) | WODs | By: derek

Strength: Bench Press: 3 x 70%, 80%, 85%; 3+ x 90% EMOTM 12 minutes: 3 x 70% New Strength Worksheet Met-Con: 4 Rounds: 20 Hip Extensions 10 Lunge Steps (L=1, R=2; Back Rack; 65lbs./95lbs.) 20 GHD Sit-Ups

Wednesday, April 25, 2018

25 April, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 20 minutes Odd Rounds: 200m Run Max. Rep Pull-Ups Even Rounds: 400m Run Max. Rep. Chest-To-Bar Pull-Ups Odd rounds are performed with the weight vest, even rounds without the weight vest.

Tuesday, April 24, 2018

24 April, 2018 (02:00) | WODs | By: derek

Strength: Power Clean: 3 x 70%, 80%, 85%; 3+ x 90% EMOTM 12 minutes: 3 x 70% New Strength Worksheet Met-Con: 30-20-10 Kettlebell Swings (35lbs./53lbs.) Toes-to-Bar

Monday, April 23, 2018

23 April, 2018 (02:00) | WODs | By: derek

Strength: Shoulder Press: 3 x 70%, 80%, 85%; 3+ x 90% EMOTM 12 minutes: 3 x 70% New Strength Worksheet Met-Con: 21-15-9 Front Squat (75lbs./115lbs.) Renegade Rows (20lbs./30lbs.)

Saturday wod

20 April, 2018 (23:03) | WODs | By: laurie

Card game: Hearts: sit ups Clubs: burpees Spades: box jumps Diamonds: wall balls Black joker: bear crawl mail box to Lauren’s mailbox and back Red joker: Statue of Liberty walk to right walkway to light post and back

Friday, April 20, 2018

20 April, 2018 (02:00) | WODs | By: derek

For Time: 50 Single-Arm Dumbbell Hang Power Snatch (35lbs./50lbs.) Every time the athlete pauses, she must complete the remaining number of reps in Squat Thrusts and Jumping Jacks . For example, the athlete performs 15 of the 50 snatches and drops the dumbbell. Before the athlete can resume on the remaining 35 reps, she must […]

Thursday, April 19, 2018

19 April, 2018 (02:00) | WODs | By: derek

Strength: Back Squat: 3 x 70%, 80%, 85%; 3+ x 90% EMOTM 12 minutes: 3 x 70% New Strength Worksheet Met-Con: AMRAP 12 minutes: 3 Handstand Push-Ups 6 Box Jumps (24″/30″) 9 Hip Extensions