TEAM WOD Saturday 10-21-2017
Saturday TEAM WOD and Open Gym is canceled tomorrow 10/21. We will be hosting our Battle of Pearl Harbor Weightlifting Meet. Thank you!
Saturday TEAM WOD and Open Gym is canceled tomorrow 10/21. We will be hosting our Battle of Pearl Harbor Weightlifting Meet. Thank you!
Cycle 2 W1D5 STR: Push Press WOD: AMRAP 15: 400m Run 20 Alt DB Snatch (50/35) 10 TTB CO: AMRAP 5: x2 25’ HSW 15 KB SDHP (1.5/1) 10 Pistols Rest 2:00
Cycle 2 W1D4 SKILL:4 Rounds: :30 Hollow Holds :30 Rest :30 Arch Holds :30 Rest WOD: “John Moran” For Time: 24-20-16-12-8-4 Front Rack Lunges (135/95) Lunging in Place. Hand Release Push-ups
Cycle 2 W1D3 STR: Pause Clean WOD: AMRAP 4: x3 7 Overhead Squats (95/65) 21 Double Unders Rest 1:30 CO: 4 Rounds: 100’ Sled Push AHAP Rest as needed.
Cycle 2 W1D2 STR: Back Rack Carry WOD: 5 RFT: 6 Deadlifts (225/155) 50’ HSW 4 Bar MUs CO: 10 Rounds: :30 Wall Sit :30 Rest Back flat against the wall, both angle at the knee and hip should be 90 degrees.
Cycle 2 W1D1 STR: Overhead Squats WOD: FT: 15 Back Squats (165/115) 10/7 Cal Row 12 Back Squats 10/7 Cal Row 9 Back Squats 10/7 Cal Row 6 Back Squats 10/7 Cal Row 3 Back Squats 10/7 Cal Row Take bar from the rack. CO: E2MOM 20: 125m Row
Team WOD: Jenn’s BDay WOD (So she best show up!) AMRAP 38: Teams of 4 10 Burpee BJO (each) 14 Front Squats (each) (95/65) 19 Deadlifts (each) (95/65) 79 Sit-ups (total) * All movements will be “follow the leader” style. Details will be explained before the workout.
Cycle 2 Test Week W1D5 STR: Find 1RM Front Squat WOD: AMRAP 3: x4 15 WB (20/14) 10’ 12 TTB Max Rep DB Snatch in remaining time. (60/45) Rest 1:00 CO: 3 RFT: 50m Farmer Carry (100/50 per hand) 400m Run
Cycle 2 Test Week W1D4 STR: Find 1RM Muscle Snatch WOD: AMRAP 10: 30 Snatches (75/45) 30 Snatches (135/75) 30 Snatches (165/100) AMRAP Snatches (210/120) * Power or Squat
Cycle 2 Test Week W1D3 STR: Press WOD: E3MOM 15: 15/10 Cal Row 12 Thrusters (95/65) 12 Pull-ups * Rest remainder of time. CO: For Time: 50m Sled Push AHAP