WOD (Workout of the Day)

Tuesday, May 8, 2018

Congratulations to these two beast athletes. We are blessed to have you leading the way!

Andrea finished top in  Hawaii (50-54 age division) in the 2018 CF Games Open

Ron finished top in Hawaii (60-64 age division) in the 2018 CF Games Open

050818 WOD

A. Group warmup

B. Every 1:30 for 6 sets, alternating barbell complex:

0:00, 3:00, 6:00: 3-position power snatch (high hang, above knees, floor)

1:30, 4:30, 7:30: 3-position full snatch (high hang, above knees, floor)

C. AMRAP 3:00

20 burpees

20 v-ups

Max power snatches (75/55)

rest 3 minutes

AMRAP 3:00

16 burpees

16 v-ups

Max power snatches (95/65)

rest 3 minutes

AMRAP 3:00

12 burpees

12 v-ups

Max full snatches (115/75)

rest 3 minutes

AMRAP 3:00

8 burpees to

8 v-ups

Max full snatches (135/95)

>>On-ramp

AMRAP 3:00

15 modified burpees

15 sit-ups

Max hang power snatches (light)

rest 3 minutes

AMRAP 3:00

12 modified burpees

12 sit-ups

Max hang power snatches (light)

rest 3 minutes

AMRAP 3:00

10 modified burpees

10 sit-ups

Max hang power or full (light)

rest 3 minutes

AMRAP 3:00

8 modified burpees

8 v-ups

Max hang power or full snatch (light)

 

Monday, May 7, 2018

Our video is currently in 3rd place! Voting goes until Wednesday the 9th. You can re-vote each day. Lets finish strong and win some new gym equipment!

050718 WOD

A. Group warmup

B. Every 2 minutes, for 18 minutes (3 sets of each):

Staiton 1 – Back Squat x 5-6 reps @ 31X1

Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111

Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

C. Complete as many rounds and reps as possible in 7 minutes of:

7 single arm dumbbell thrusters (50/35) switch arms every round

7 box jumps (24/20)

7 pull-ups

>>On-ramp

Complete as many rounds and reps as possible in 7 minutes of:

7 single arm dumbbell thrusters (switch arms every round)

7 step-ups

7 ring-rows

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