WOD

WEDNESDAY


WEDNESDAYFor Time:30 Deadlifts 205#/145#30 Box Jump Overs 24"/20"30 Hang Power Snatches 115#/75#*10 Minute Time Cap Accessory: 4 RNFTMax Broad Jump12 Lateral Band Walks (left)15 Banded Good Mornings12 Lateral Band Walks (left)Max L-sit Hold (from bar) ExtraWeightliftingA. Squat Snatch Clusters. 5 x 1.1.1 resting 10 seconds between reps and 90 seconds between sets. *This means complete 1 rep, rest 10 seconds, then repeat 3 more reps. This is one

Tuesday


TUESDAYStrength, Every 2 minutes for 5 rounds:: 1 Push Jerk + 2 Split Jerks For Total Reps: AMRAP 1510 Clean & Jerks 95#/65#5 Rounds of 'Cindy' *Cindy*5 Pull-ups10 Push-ups15 Squats Extra (Complete Prior to Class)GymnasticsA. EMOM x 5: 8 Chest-to-Bar Pull-ups Weightlifting A. Squat Clean Clusters. 5 x 1.1.1 resting 10 seconds between reps and 90 seconds between sets. *This means complete 1 rep, rest 10 seconds, then repeat 3 more reps. Th

Tuesday


TUESDAYStrength, Every 2 minutes for 5 rounds:: 1 Push Jerk + 2 Split Jerks For Total Reps: AMRAP 1510 Clean & Jerks 95#/65#5 Rounds of 'Cindy' *Cindy*5 Pull-ups10 Push-ups15 Squats Extra (Complete Prior to Class)GymnasticsA. EMOM x 5: 8 Chest-to-Bar Pull-ups Weightlifting A. Squat Clean Clusters. 5 x 1.1.1 resting 10 seconds between reps and 90 seconds between sets. *This means complete 1 rep, rest 10 seconds, then repeat 3 more reps. Th

MONDAY


Strength 15 minutes to build up to a Heavy 5 Rep Max Back squat WOD AMRAP 10 10 T2B 15 Wall Ball 30 DU ENGINE 25 Burpee 100 Wall ball 100 Du 50 Wall Ball 50 DU 25 Burpee  

Sunday


8-9:30 Endurance  10RFT 100 m run 10 burpee pullups 1 min rest 9:30-10:30 5RFT 100m spring 10 burpee pull ups

BATTLE OF THE SEXES FINAL WOD


FRIDAYStrength, Every 2:00 for 5 Rounds:1 Power Snatch + 1 Squat Snatch + 2 Overhead Squats Battle of the Sexes Workout #3For TimeLevel 1: 21-15-9Kettlebell Swing 70#/53#Wallballs 20#/14# Overhead Squats 115#/75# Level 2: 21-15-9Kettlebell Swing 53#/35#Wallballs 14#/10# Overhead Squats 75#/55# Extra GymnasticsA. Chest-to-bar pull-ups: 3 x 10 (Unbroken sets, resting 90 seconds between)B. Muscle-ups: 2 x 7, resting 2 minutes between B. For Time:

Thursday


THURSDAYFor Total Reps, In front of a clock set for 12 minutes:1 Minute Max Sumo Deadlift High Pulls 115#/75#1 Minute Max Double Unders2 Minutes Max Sumo Deadlift High Pulls 115#/75#2 Minutes Max Double Unders3 Minutes Max Sumo Deadlift High Pulls 115#/75#3 Minutes Max Double Unders Cashout:A. Tabata Hollow HoldB. Tabata Plank Hold

BATTLE OF THE SEXES


WEDNESDAYBattle of the Sexes Workout #2For Time, Team 'Angie'.Level 1100 Pull-ups100 Push-ups100 Sit-ups100 Squats*One partner working at a time. Same sex partners Level 275 Pull-ups75 Push-ups75 Sit-ups75 Squats*One partner working at a time. Same sex partners ExtraWeightliftingA. Build to a 2 RM CleanB. 5 x 2 @ 80% of A StrengthA. Every 4 Minutes for 5 Rounds3 Front Squats6 Back Squats*Same bar and weight completed back-to-back B. Front Rack

Tuesday


TUESDAYStrength, Deadlift: 10-8-6-4-2 For Total Reps: AMRAP 912 Deadlifts 225#/155#9 Box Jumps 30"/24"3 Rope Climbs ExtraRowing(1) 3 x 350m, :30 rest between-Rest 2 minuntes-(2) 6 x 70m, 1 minute rest between- Rest 2 minutes-(3) 3 x 350m, :30 rest between Midline: 3 RNFT(1) Max GHD Hold(2) 100' Suitcase Carry (per arm)(3) Max L-sit(4) 200' One arm Overhead Dumbbell Carry (per arm)(5) Max Weighted Chinese Arch(6) 300' Farmer's Carry

BATTLE OF THE SEXES


Our Current Location is 6 Little Brook Rd...it is off Patterson Brooke rd.....attached to the John Deere Building MONDAYBattle of the Sexes Workout #1 For Time, 'Kalsu': 100 Thrusters For Time*Every Minute on the Minute: 5 BurpeesLevel 1: 135#/95#Level 2: 95#/65#Level 3: For Time, 50 reps 95#/65#**25 Minute Time Cap Extra Gymnastics(1) Gymnastics Swing: 6 x 6 https://www.youtube.com/watch?v=hHk5lz7Xqds(2) Hip Drive: 5 x 5https://www.youtube.co

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