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Flat Top

  WOD 5/30/13 Strict Press – 5 sets of 3 with barbell   Then do 5 more sets of 3 using different objects – Kettlebells, Dumbbells, Atlas Stones, Med Balls, Sandbags, [...]

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1500

WOD 5/29/13 For Time: 800m Run Rest 3 minutes 400m Run Score is total time with rest   3 Rounds: 10 Deadlifts (225/155) 15 Box Jumps (24/20) 20 Wall Ball (20/14)   Thank you so much to [...]

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Moonrise

WOD 5/28/13 5 Minutes of Handstand Skill Work – Holds, Push-Ups, Modifications, Walking   Dead Hang Pull-Ups 5-5-3-3-2-2   Tabata Thrusters (45/33) Score is total number of reps [...]

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Goin’ On

WOD 5/24/13 Press 3-3-3-3 Push Press 3-3-3-3 Try to increase the load every set.   3 Rounds: 400m Run 7 Clean & Jerk (165/105) 50 Double Unders   Saturday We will have our regular [...]

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All Lined Up

WOD 5/23/13 Snatch – Find a 1 rep max   4 Rounds: 15 Hang Power Snatch (75/55) 15 Burpees 10 Strict Pull-Ups Rest 1 minute between each round.   Saturday We will have our regular [...]

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Wormser

WOD 5/22/13 Overhead Squat 2-2-2-2-2   “Mannie” 50-40-30-20-10 Double Unders 25-20-15-10-5 Toes To Bar   Alternate between Double Unders and Toes To Bar.   On Monday, [...]

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Wild For The Night

WOD 5/21/13 Front Squat 7-7-7 All sets at 80% or heavier of Front Squat 1RM   Back Squat 7-7-7 All sets at 80% or heavier of Back Squat 1RM   AMRAP in 5 minutes: 10 Deadlift (225/155) [...]

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Yogi

WOD 5/20/13 Bear Comples 3-3-3-3-3 Bear Complex – Power Clean, Front Squat, Push Press to Back, Back Squat, Push Press to front. All reps must be touch and go at the bottom of power clean [...]

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