W.O.D.

  • 4.27.15

    Conditioning 

    2 RFT:
    400m Run
    26 Hand Release PU
    400m Run
    26 KBS (53/35)
    400m Run
    26 Sit-Ups
    400m Run
    26 Hip Extensions
    400m Run
    26 Double-Unders
    400m Run
    26 Box Jumps, 24/20


  • 4.24.15

    Reminder: No class today at 9:30am, 11am, or 12pm.  All other classes are normal.  Try to make a earlier or later class or run/walk a 5k at the Chattahoochee.

    1. 20-rep Benchmark
    20 unbroken Thrusters for max weight – no “thrust-a-jerks” allowed.
    2. Gymnastics Skill
    10 sets of 2 unbroken Muscle ups

    3. Conditioning
    4x400m Max effort sprints - Rest time is equal to the time it takes to complete each sprint

     


  • 4.23.15

    1. Mobility
    2. Max push-ups
    3. Max pull-ups
    4. Conditioning - 150 Slamballs for time 30/20

  • 4.22.15AM

    1. Snatch

    A. 1 Rep heavy hang power snatch

    B. 1 Rep heavy power snatch

    2. Conditioning

    "Mind Eraser"

    20 Minute AMRAP

    7 Power Cleans 135/95

    7 Burpees

    200m Run

    Tomorrow - Benchmark gymnastic movements

     


  • 4.21.15

    1. Clean
    EMOMx15: 1 Squat Clean
    Mins 1-5: 80%
    Mind 6-10: 85%
    Mins 10-15: 90%

    2. Conditioning
    “Heartbreak Kid”
    3 Rounds:
    10 Front Squats, 155/105 – no rack
    20 C2B
    50 Double Unders


    Tomorrow - Snatches

  • 4.20.15

    1. Conditioning
    1 mile Run
    21 KBS
    21 Goblet Squats
    800m Run
    15 KBS
    15 Goblet Squats
    400m Run
    9 KBS
    9 Goblet Squats
    men use 2 pood
    women use 1.5 pood

    Tomorrow - Cleans, squats, & jumprope


  • 4.19.15

    Rest Day! 

    But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.  Against such things there is no law.  Galatians 5:v22, 23


  • 4.17.15

    Bring a Friend Saturday is tomorrow @ 11am! 

    1. Strength
    Work up to a heavy single Jerk

    2. Conditioning
    “J”
    200 DU Buy-In
    4 Rds:
    5 Ring MU
    10 Front Squats (155/105)
    15 HSPU
    20 Burpees


  • 4.16.15

    1. Skill - Rope climbs

    2. Conditioning - "Helen"

    3 Rounds for time:

    400m Run

    21 Kbs 53/35lbs

    12 Pull-ups

     


  • 4.15.15

    1. Overhead Squat
    work up to a heavy single

    2. Snatch Balance
    work up to a heavy single

    3. Hang Squat Snatch
    work up to a heavy single

    4. Push Press
    4×8, climbing

    Tomorrow - Rope Climbs

  • 4.14.15

     1. Strength - 3×10 unbroken TnG Power Cleans, climb in weight each set. Rest as needed between sets.

    2. Conditioning
    21-15-9
    Deadlift, 275/185
    Box Jump, 30/24″

    Tomorrow - Overhead squats, push press

  • 4.13.15

    1. Strength
    EMOMx10:
    2 Squat Snatches, you choose the weight

    2. Conditioning
    3 RFT:
    50 Air Squats
    7 Muscle ups
    10 HPC, 135/95

    Tomorrow - Deadlifts & box jumps


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