Uncategorized

Open Gym

  WOD “Wartortle”   In Teams of 3: Rotating Stations 5 Sets: 1:00 @ Each Station Station 1: Max Bench Press 135/85lb, 60/40kg Station 2: Max Deadlift 225/155lb, 102/70kg Station 3: Max Calorie Bike* Station 4: Rest   *Bike = Any Bike Today. Echo / Bike Erg / Assault Bike Active: 43/30, 84/57 Lifestyle: Bench…

  Strength/Skill Weightlifting   Squat Snatch For Load: Every 1:30 x 8 Sets @ 75%+ 1 Snatch Pull 1 Squat Snatch WOD “Mewtwo”   For Time: 60 Wall Balls 9/6 45 Chest to Bar Pull-Ups 30 Power Snatch 61/43   Active:43/30 Lifestyle: 6/4, Ring Row, Hang Power Snatch

  Strength/Skill   WOD “Raticate”   Every 3:00 minutes x 10 Sets   Station 1: 200m Run 15 Burpees   Station 2: 20/16 Calorie Row 5 Wall Walks   Active: 12 Burpees 18/14 Calorie Row 4 Wall Walks Lifestyle: 10 Burpees 15/12 Calorie Row 3 Wall Walks to 30’’ Off the Wall  

  Strength/Skill   WOD “Charizard”   4 Sets x 5:00 AMRAP / 2:30 Rest Alternating Stations   Station 1: 3 Bar Muscle-Ups 6 Alternating Dumbbell Snatch 22.5/15 9 Push-Ups   Station 2: 6 Toe to Bar 9 Push Press 43/30 9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg   Active: Station 1: 3 Burpee…

  Strength/Skill Strength Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85%+ Set 5: 5 Reps @ 80% Set 6: 8 Reps @ 70% WOD “Blastoise”   8:00 AMRAP 1-2-3-4-5… Dual Dumbbell Power…

  Strength/Skill   WOD “Raichu”   24:00 EMOM Minute 1 – 10 Burpee Box Jump Overs Minute 2 – 1 Squat Clean + 1 Hang Squat Clean Minute 3 – Rest   Barbell @ 70%+ of 1RM Clean Box: 24in/20in   % is Based on 1RM Squat Clean   Record Each Working Weight   Score…

Open Gym

WOD Aussie Hero Mash Up 1 Round of Matthew Locke 50 meter Farmer’s Carry (2×24/16 kg) 25 Dumbbell Squats (2×24/16 kg) 10 Burpee Pull-Ups 2 Rounds of Hoppy 21 Lateral Bar Burpees 16 Box Jumps (24/20 in) 8 Front Rack Forward Lunges (60/40 kg) 3 Ground-to-Overheads (60/40 kg) 3 Rounds of Jonesy 400 meter Run…

  Strength/Skill Weightlifting Squat Snatch Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch   WOD “Bulletproof”   For Reps: 16:00 AMRAP 24/19 Calorie Row 15 Thrusters *After each set of thrusters, the athlete will add weight. One bar, change your own weight.   Barbells: Men…