Wednesday 5/1/19

WOD
"Endless EMOM"
12 mins
Even: 2 rope climbs
Odd: 8 power cleans (135/95)
Rest 4:00
12 mins
Even: 12/10 cal Bike
Odd: 12 burpees over the bar

Tuesday 4/30/19

Strength
18 mins to build to a heavy 5 rep Back Squat

WOD
"Come Again?"
14 min AMRAP
200 DU (300 singles)
100 wallballs (20/14)
50 TTB

Monday 4/29/19

WOD
"Oh No"
21-15-9
Deadlift and shoulder to OH (115/75)
Rest 3:00
15-12-9
Deadlift and shoulder to OH (135/95)
Rest 3:00
12-9-6
Deadlift and shoulder to OH (155/105)

Saturday 4/27/19

TEAM WOD
"Voorhees"
Teams of 3
25 min AMRAP
129/90 cal Row
75 Thrusters (95/65)
10 rope climbs
120/90 cal Row
75 power snatches (115/80)
10 rope climbs
120/90 cal Row
75 clean and jerks (135/95)

Friday 4/26/19

WOD
"Zach Dyer"
23 min AMRAP
2 power cleans (205/155)
14 HSPU
9 Front Squats
2 Ring MU

Thursday 4/25/19

Strength
10-8-6-4-2
Candlesticks with 1 wallwalk between rounds

WOD
"Lean and Mean"
15 min AMRAP
1 tire flip
2 stone 2 shoulder
20 Russian KBS (55/35)
300m Run

Wednesday 4/24/19

Stamina
ROMWOD

WOD
"Lower Hall"
3 sets (not for time)
10 good mornings (75/55)
20 box step ups (24/20)
200m sled drag (90/45)
30 supermans

Tuesday 4/23/19

Strength
EMOM x 11 mins
1 Snatch or Clean starting at 50% and adding 5lbs every minute

WOD
"Shutdown"
6 rounds on the 3:00
12 DB Snatch (50/35)
12 burpees over DB
12/10 cal Row

Monday 4/22/19

Strength
EMOM x 12 mins
Even: 2 TGU
Odd: 10 KB bottoms up press (5 each arm)

WOD
3 Rounds for time
"Hammies R Us"
400m Run
25 TTB (hanging leg raises)
25 Deadlifts (225/155)

Saturday 4/20/19

TEAM WOD
"Freedom Forces"
For Time
2 rounds of
200m buddy carry and 20 plank partner burpees
then
10 Rounds of
8 pull ups and 12 push ups (synchronized)

Reminder: The gym will be closed on Easter Sunday.  Have a Happy Easter!

Friday 4/19/19

WOD
"Bunny Hop"
With partner
Buy in 400m egg Run (medball)
then
200 DU's (100 each)
150 egg toss - wallballs (switch every 15)
100 sit ups (switch every 10)
80 grasshoppers (switch every 10)
50 HSPU (switch every 5)
Finish - 200m sprint relay

Thursday 4/18/19

WOD
"Grab Bag"
20 mins EMOM
Min 1 -5 pause squats (115/80) (can choose front squat/back squat/or OH squat)
Min 2 - 12/10 cal Row
Min 3 - 5 TTB + 10 alt DB Snatch
Min 4 - Bear crawl down and back or HS walk 40 ft
Min 5- 10/8 cal Bike

Stamina
ROMWOD

Wednesday 4/17/19

Strength
10-1 Bench press (unbroken each set)
10 supermans between sets

WOD
"Double D"
21-15-9
Deadlift (275/185)
Dips

Tuesday 4/16/19

Strength
3 Rounds using 40% of max snatch
1 min Bike or Row
3 hang cleans + 3 front squats + 3 jerks
1 min Bike or Row
3 hang snatch + 3 back squats + 3 power snatch

WOD
"Mountain Man"
30 power Snatch (75/55)
800m Run
60 Thrusters
800m Run
30 Power Snatch

Option B - Clean and Front Squats

Monday 4/15/19

Stamina 
3 sets
15 V-ups
30 sec left plank
30 sec right plank
30 Russian twist
30 sec hollow hold

WOD
"NC FIT"
6 Rounds
3 min AMRAP
4 burpee box jump overs
4 C2B pull ups
Rest 1 min b/w rounds

Friday 4/12/19

WOD
"GI Jane"
100 burpee pull ups

Stamina
ROMWOD

Thursday 4/11/19

Strength
1000m Row + 1500m Bike

WOD
3 sets (not for time)
30 Russian twists
10 DB bench press
20 hip extension or glute bridges

Wednesday 4/10/19

Strength
10 min running clock
5 RM Deadlift
Rest 5 mins
10 min Running clock
3 RM Thruster

WOD
"Partner Finisher"
2 rounds each alt rounds
200m Run
30 air squats
20 up downs

Tuesday 4/9/19

Strength
EMOM x 12 mins
Even: 10 ring rows
Odd: 5 box pass throughs

WOD
"Jump Start"
60 DU, 30 DB Snatch (50/35)
60 DU, 20/21 cal Row
60 DU, 30 TTB
60 DU, 30/21 cal Row
60 DU, 30 DB Snatch

Monday 4/8/19

Strength
EMOM x 11 mins
Power Cleans
Min 1 - 3 power cleans @ 65%
Min 2 - 2 power cleans @ 70%
Min 3 - 1 power clean @ 75%
Min 4 - REST
Min 5 - 3 power cleans @ 70%
Min 6 - 2 power cleans @ 75%
Min 7 - 1 power clean @ 80%
Min 8 - REST
Min 9, 10, 11 - 1 power clean build in weight

WOD
"Acronym"
14 min AMRAP
400m Run
12 SDLHP (95/65)
8 HSPU

Saturday 4/6/19

TEAM WOD
"Dorie"
20 min AMRAP
150m Partner Carry
then
15 KBS
10 Burpees
5 G2OH

Friday 4/5/19

WOD
"Hammer"
5 Rounds
5 power cleans (135/95)
10 front squats
5 jerks
20 pull ups
90 sec Rest

Thursday 4/4/19

Strength
4 sets
10 shoulder raises
15 tricep pull downs
20 banded pull aparts

WOD
"Make Me"
20 min EMOM
Min 1 - 2 TGU
Min 2 - 10/8 cal Bike
Min 3 - 2 manmakers
Min 4 - 12/10 cal Row

Wednesday 4/3/19

Strength
Back Squat every 3 mins
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%

WOD
"Power Puff"
30 TTB
400m Run
15 Deadlifts (225/155)
800m Run
15 Deadlifts
400m Run
30 TTB

Tuesday 4/2/19

WOD
"Double Bubble"
15 min AMRAP
25 DU (50 singles)
5 power Snatch (135/95)
25 DU
5 bar MU

Stamina
3 rounds on the 4:00
15 weighted sit ups
15/12 cal Row
15 HSPU