Archive | June, 2014

Monday’s WOD

Buy In:
100 Partner Wallball Shots (20/14)

WOD:
12 Push-ups
9 Chest 2 Bar Pull-ups
6 HSPU’s
3 Muscle-ups
8 min AMRAP

Cash Out:
100 Partner Sit-ups (20/14)

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Friday’s WOD

Buy In:
8 Weighted step ups EMOM for 8 Rounds

WOD:

Bear Complex Remix:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

1 Complex EMOM for 20 min (increasing weight)

Cash Out:
8 Box Jumps EMOM for 8 Rounds

Reminder…there will be no 6:30 pm classes tomorrow!

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Thursday’s WOD

Buy In:

Sometime during your class complete:
5 Rope Climbs
Row 1000m

WOD:
Against a 10 min running clock complete:
50 KB Swings (53/35)

then AMRAP,
10 Goblet Squats
10 1 arm snatches (5 on each arm)
200 run

Cash Out:
400m Farmer Carry

Friday evening’s 6:30 class will be cancelled this week…sorry for the inconvenience. 4:30 and 5:30 are still on! The 6:30 strength class will also be cancelled. (Note: tomorrow’s Thursday, I just wanted to give the planners in the group a heads up!)

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Wednesday’s WOD

Buy In:
Tabata Push-ups

WOD:
“Gunny Johns”
400m run
90 Hang power cleans (95/65)
22 Burpees
400m run
60 Wallball Shots (20/14)
22 Burpees
400m run
30 Chest to bar pull-ups
400m run

(30 min time cap)

Cash Out:
Mobility of choice

Gunnery Sergeant Moncie Johns, served 22 years in the USMC. His job was a 0369 (thus the rep scheme) in the infantry and was a drill instructor. Retired from USMC he still served as a Private Security Contractor and was Killed in Action 4 days before being sent home to see his 2 teenage daughters. They lost their mother a few years ago…let’s honor him, and these 2 sweet girls, and give this workout everything we’ve got.

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Tuesday’s WOD

Buy In:
Handstand work
(Wallwalk, HSPU/Kipping/Rig/Strict, Handstand Walk)

WOD:
3 Deadlifts (185/125)
3 HSPU
6 DL
6 HSPU
9 DL
9 HSPU
…continuing by 3′s for a 12 min AM(rep)AP

Cash Out:
3×10 Back Ext and GHD Sit-ups

Endurance:

10 Air Squats + 100m

15 Rounds every 90 seconds

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