P/C + HPC + H/C + Cl (achieve heaviest complex possible)
4 RFT: 5 D/L (HAMF), 25 Ab Mat Crunch, 200m Run
WOD: Apr 11, 2019
Week 1 Press: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
ME 1:00 Z Press (empty BB)
:40/:20 (cycle thru A to B to C) (( 4 x))
(A) C2 Row (B) TTB (C) Dips
WOD: Apr 9, 2019
Week 1 30 deg IBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Min 1, 4, 7, 10 = 15 WB
Min 2, 5, 8, 11 = 15 KBS
Min 3, 6, 9, 12 = 15 MBS
WOD: Apr 8, 2019
Week 1 Box Squat: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
E/1:30 (5 cycles) x 10 Kang Squat
4 RFT: 500m C2, 10 Clusters, 5 BB Burpee
PSA: Apr 7, 2019
M = Box Squat…Tu = IBP…Th = Press…F = Cl Complex
WOD: Apr 6, 2019
9am w/ Coach Kevin
WOD: Apr 5, 2019
3RM Press
ME 1:00 Z Press (empty BB) (accy move to be included in next cycle)
“Nicole” = AMRAP/20…400m Run, Max Reps Pull Ups
(we will sub 500m C2 if weather dictates)
WOD: Apr 4, 2019
3RM 30 deg IBP
Modified “Chelsea” … E/1:30 = 5 Pull Ups, 10 Push Ups, 15 A/S
Chelsea is an EMOM/30. We’ll go E/1:30 for 15:00 before/after IBP
***y’all can thank 6am, they looked like someone smacked their puppy so we will do 10 rounds, strength, 10 rounds, & call it a day***
WOD: Apr 2, 2019
3RM Box Squat (attempt a lower box than previous cycle?)
EMOM/5 (10) Kang Squat (accy move to be included in next cycle)
“Helen” 3 RFT: 400m Run, 21 AKBS, 12 Pull Ups
WOD: Apr 1, 2019
P/C + HPC + H/C + Cl (achieve heaviest complex possible)
"Jackie”: 1000 C2 Row, 50 Thruster (45#/33#), 30 pull-ups
PSA: Mar 31, 2019
MON = P/C + HPC + H/C + Cl (achieve heaviest complex possible)
TUE = 3RM Box Squat (attempt a lower box than previous cycle?)
EMOM/5 (10) Kang Squat (accy move to be included in next cycle)THU = 3RM 30 deg IBP
FRI = 3RM Press
ME 1:00 Z Press (empty BB) (accy move to be included in next cycle)
WOD: Mar 30, 2019
TODAY’s the day, we will have a “Bring A Guest” friendly WOD
We will need waivers signed prior to start. Help us help you/them :-)
“Jolly 51”
M/95…F/63... Teams of two. Split the work. Both people run.51 P/C, Run 308 ( MBC in place of P/C if needed)
38 Push Up, Run 308
101 D/L, Run 308
101 DU, Run 308 (Plate Jump in place of DU if needed)
38 F/S, Run 308 (Goblet Squat in place of F/S if needed)
51 KBS, Run 308
51 PP, Run 308 yards
WOD: Mar 29, 2019
Week 5 Sn Grip D/L: 10 x 10 <50%
E/1:30 10 reps each movement (A) to (B) to (C)
(A) Burpee Box Jump
(B) C2 cal
(C) L/R Alt Pistols
WOD: Mar 28, 2019
Week 5 45 Deg IBP: 10 x 10 <50%
EMOM/5: P/C + HPC + H/C + Cl
1:30 RecoveryEMOM/5: P/S + HPS + H/S + Sn
1:30 RecoveryEMOM/5: 10 BB Burpee