Uncategorized

Open Gym

  WOD “Viola””   AMRAP in 20 minutes 400 meter Run 11 Power Snatches 43/29 17 Pull-Ups 13 Power Cleans 43/29   Lifestyle: 30/20, Ring Rows   Background: U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller,…

  Strength/Skill Back Squat Take 12:00 minutes to Establish a Heavy 5 Rep for the Day The goal is to build to around 8 RPE, so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are…

  Strength/Skill Bench Press Every 2:30 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% WOD “Cosmo”   15:00 minute EMOM minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)…

  Strength/Skill   WOD   “Gin and Tonic”   18:00 AMRAP 3 Ring Muscle-Ups 6 Power Cleans 61/43kg 9 Lateral Burpees over the Barbell   Active: 3 Strict Pull-Ups 3 Strict Ring Dips, 52/34kg Lifestyle: 5 Ring Rows 5 Push-Ups 6 Hang Power Cleans 34/25kg 6 Lateral Burpees over the Barbell Accessories Not Optional 3-4…

  Strength/Skill Weightlifting   Every 3:00 minutes x 5 Sets 2 Front Squats 1 Jerk 1 Front Squat 1 Jerk *Any style jerk, your choice.   Starting @ 70% of 1RM Clean and Jerk WOD “Old Fashioned”   For Reps: 13:00 AMRAP 10 Dumbbell Thrusters 22.5/15 10 Toes to Bar 30 Double Unders   Active:…

  Strength/Skill   WOD “White Russian”   20:00 EMOM minute 1: Calorie Row minute 2: American Kettlebell Swings 24/16kg minute 3: Calorie Echo Bike minute 4: Single Kettlebell Front Rack Step-Ups 24/20in minute 5: Rest   Active: 20/12 Lifestyle: 16/12 Accessories- Optional 4 Sets: For Quality :20/:20 Single Arm Ring Plank :30/:30 Tall Kneeling Paloff…

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