WOD 9.1.14 Monday

September 1, 2014

Open Gym 9 am – 12 pm
No scheduled classes today
Childcare is available 9 am – 11 am

Hero WOD
TK/Murph/ADAMBROWN

Hatch Cycle Wk1 D1
Alpha – FSQ/BSQ
Bravo – FSQ

Extra Credit
Pull up/Dip Complex – Alpha


WOD 8.29.14 Friday

August 29, 2014

Complete 3 rounds for time of:
400 meter run
21 Knees to elbows
12 DB Hang Power Snatch, 45/30 lb dbs each hand

Extra Credit:
10 Heavy Swings + 5 Ring Dips OTM 10 Minutes


WOD 8.28.14 Thursday

August 28, 2014

5 x 5 Front Squat, HAP

10-9-8-7-6-5-4-3-2-1 for time of:
DB Thrusters, 45/30 lbs
Pull-ups
Ball Slams, 35/25 lbs

Extra Credit:
25 yard Butcher High Push Sprint, 180/120 lbs
OTM 10 Minutes


WOD 8.27.14 Wednesday

August 27, 2014

5 x 5 Deadlift, HAP

:30 on/:30 off x 6 rounds
Rope Climbs (sub pull-ups)
Wallball, 30/20 lbs
Burpees to 6″ target

Extra Credit:
Tabata – :20 on/:10 off x 16 rounds
Alternating Handstand Hold/Hollow Rock


WOD 8.26.14 Tuesday

August 26, 2014

Partner WOD
12 min amrap
30 Double Unders
15 Power Snatch, 75/55
*alternating rounds

5 x 5 Back Squat, HAP

Extra Credit:
100 yard sprint OTM 12 minutes


WOD 8.25.14 Monday

August 24, 2014

5 x 5 Press, HAP

For time:
200 meter sled drag, 90/70 lbs
50 Box Jump Overs, 24″/20″
40 Toes Through Rings
30 Ring Push-ups
40 Toes Through Rings
50 Box Jump Overs, 24″/20″
200 meter sled drag, 90/70 lbs

Extra credit:
Pull-up/Dip Complex

Fitness
“Jackie”
For time:
1K Row
50 Thrusters, 45 lbs
30 Pull-ups

Extra Credit:
10 Swings + 5 Push-ups
OTM 10 minutes


WOD 8.22.14 Friday

August 22, 2014

Prison Rules 95/65 lbs
3 TNG Power Snatch E:15 x 16 rounds
Rest 1 min
3 TNG Power Clean & Jerk E:15 x 16 rounds
Rest 1 min
3 Thrusters E:15 x 16 rounds

Accessory:
Pull-up/Dip Complex

Extra Credit:
25 yard butcher high push, 270/180 lbs
Rest :30
10 rounds


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