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Thursday WOD 5/11/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

Comments Disabled| |

Wednesday WOD 5/10/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

Comments Disabled| |

Tuesday WOD 5/9/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Comments Disabled| |

Saturday WOD 5/6/23

Saturday Schedule: 7am SPIN – 830 WOD w/Coach Corey

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Comments Disabled| |

Friday WOD 5/5/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Strength: 
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Strength:
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Strength:
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Comments Disabled| |