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WOD

11
Apr

Tuesday – April 9, 2019

Strength/Skill: 20 Minutes to establish heavy-ish 4 rep deadlift. Newer athletes focus on technique not weight.

10-20-30-40
Wall Balls 20/14
Deadlifts 135/95

*10 min Time cap

WOD Guidance: Choose wall ball weight that you can do 15-20 reps unbroken when fresh. Deadlift should be light but that’s not an excuse to let form slip. Don’t redline your heart rate in the first couple sets. Save some in the tank so you can do big sets in the 30 and 40 rounds.

11
Apr

Monday – April 8, 2019

“Slimer”

6 Rounds for reps

1 Min Row For calories
1 Min Burpees
1 Minute Box Jumps
Rest 1 Min

WOD Guidance: Find a steady pace and push yourself outside of your comfort zone. Keep a running total of reps each round and write it down during minute rest period. Try to have as little as possible drop off each round.

5
Apr

Monday – May 6, 2019

Strength/Technique: 6 min EMOM of 1 squat clean and 2 Push jerks.

For Time:
500m Row
5 Clean & jerks 155/105
1 Rope Climb
400m Row
4 Clean & Jerks 155/105
2 Rope Climbs
300m Row
3 Clean & jerks 155/105
3 Rope Climbs

*10 min Timecap

WOD Guidance: Clean and Jerk should be moderate weight. Push yourslef on the row but not too hard as you need some gas in the tank, but if you go to slow you will find it hard to meet the timecap.

31
Mar

Friday – April 5, 2019

Strength/Technique: 6 min EMOM of 1 Hang Snatch + 2 OHS

21-15-9
Hang Power Snatch 75/55
OHS 75/55

*6 Min Timecap

WOD Guidance: This WOD should be fast and weights should be light. Choose weight that you could do at least 15 reps unbroken when fresh. Score will be total reps completed if not under time cap.

31
Mar

Thursday – April 4, 2019

Power Clean
1-1-1-1-1

Finisher: Tabata Hang power clean 45/35

WOD Guidance: Work up to heavy Power clean and consider that your 1st rep. Should be incremental increases if any between the reps. Rest as needed between sets. Lets see some PR’s!

31
Mar

Wednesday – April 3, 2019

For Time
1 Mile Run
100 Double Unders
80 Ab-Mat Sit-ups
60 Hand Release push-ups
40 4-count flutter kicks
20 Calorie Row
800m Run

WOD Guidance: Yay Chipper! This WOD needs to be done from top to bottom and not broken up. If mile run takes over 12 minutes choose shorter distance like a 1200m or less.

31
Mar

Tuesday – April 2, 2019

“Incredible Hulk”
20 Min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

WOD Guidance: Fun! Pacing will be key in this WOD. Choose weight where you can do allthe movements from top to bottom without setting the bar down when fresh. Try to keep that as long as you can resting between sets of the complex.