Month: May 2016

Wednesday – 160601

SWOD 3 Rounds for time of: 30 Hip Extensions 30 Sit Ups WOD “Flat Out” 5 Rounds for time of (12 min cap): 12 Push Press (95/65) 12 Burpees Cash Out Alternating Tabatas for 8 rounds each: Double Unders Flutter Kicks/Swimmers Great job at the comp Syd!

Thursday – 160526

SWOD 5 X 1 Snatch Balance @ 75% of 1RM Snatch w 2 sec pause at bottom – rest 90 sec WOD For time (25 min cap): 1000m Row 1 mile Run 100 Double Unders 50 Burpees Chef Adam getting work done on the way to his team’s 3rd place finish in Spring Fling ’16!

Wednesday – 160525

SWOD Bench Press 5 @ 75% 3 @ 85% 1+@ 95% WOD 13 min AMRAP of: 12 Box Jump Overs (24″/20″) 6 Power Cleans (155/105) 3 Rope Climbs Cash Out 5 min of Foam Roller/Lacrosse Ball work Wade looking like a boss in those shades at Spring Fling this weekend!

Monday – 160523

SWOD Back Squat 5 @ 75% 3 @ 85% 1+@95% Note:  If you completed the last 5-3-1 cycle with us, add 10 lbs to your 1RM Back Squat for calculating your weights. WOD Gameday 16.3 7 min AMRAP of: 2-4-6-8-10…etc. Deadlift (275/195) C2B Pull Ups Shoulder-to-Overhead (135/95) Cash Out 1 min Pigeon Stretch, each leg