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WOD

Tuesday

WOD: 5 rounds for reps of: (15 min total, no rest between rounds.) 1 minute of Deadlifts (185/115#) *scale to ~40% 1rm. 1 minute of...
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Monday

WOD: 15 rounds: Run 30 sec. Rest 10 sec. *Run all of these on the B-line trail beginning at rogers street and running towards Fairview...
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Saturday and Sunday

Saturday April 30th: 8-10a: Open gym. 10-11a: Olympic Lifting- Clean and Jerk 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%,...
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Friday

WOD: 400m. Repeats: Rest 2:00 min hold splits within 2-3 seconds continue until split falls off by 5 seconds or more. (min: 4x, max: 8x)

Thursday

WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as...
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Wednesday

WOD: A. Front Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until...
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Tuesday

WOD: Every 2min x 24 min. (3 Rounds) 1.light-moderate load sled push walking pace, but moving the entire 2 min. 2. 45-60 seconds of UB...
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Monday

WOD: Beginners: For those participating in Mini-Murph/Team Murph. AMRAP 20 min: 200m. Run 2 Rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Intermediate:...
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Saturday and Sunday

Saturday April 23. 8-10a: Open gym. 10a-11a: Weightlifting. Clean and Jerk (Heather) 11a-Noon: Team WOD. Sunday April 24. GYM closed- REST DAY!

Friday

WOD: Handstand pushup skill work A1. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 A2. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 B. alternating EMOM x 12 min: odd: 3-5 kipping handstand pushups *pick one of the skills...
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