Archive for May, 2016

20160524 Tuesday Open WOD

Posted: May 23, 2016 by courtland07 in Uncategorized

SSS

WORK TO 10RM BACK SQUAT

WOD

20 Min Amrap

25 Toes to Bar

25 Sumo Deadlift High Pulls

25 Double Unders

Scaling Options

Scale: Knee to Elbows

Single Unders 2:1

20160523 Monday Open WOD

Posted: May 22, 2016 by courtland07 in Uncategorized

SSS

Prep for WOD

WOD

With a 25 minute clock for max weight:

SNATCH + HANG SNATCH + 3 OVERHEAD SQUAT

20160521 Saturday Hero WOD

Posted: May 20, 2016 by courtland07 in Uncategorized

Hero_EddieLoredo

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Friday 20160520 Open Workout

Posted: May 20, 2016 by eweirick in Uncategorized

SSS

5 X 8 Front Squats (Pause 2 SECONDS AT THE BOTTOM)

(Increase weight)

.

WOD

16 EMOM:

Odd – 3 Thruster at 95

Even – 5 Toes to Bar

20160519 Thursday Open WOD

Posted: May 18, 2016 by courtland07 in Uncategorized

SSS

SET 8RM PUSH PRESS

WOD

Cash in :400m Run

3RFT

21 Air Squats

15 Push-ups

9 Pull-ups

Score is total time

 

20160518 Wednesday Open WOD

Posted: May 17, 2016 by courtland07 in Uncategorized

SSS

SET 8RM BENCH PRESS

WOD

4 RFT (Regional 16.4 – Modified)

28 Air Squats

15 Power Cleans (115/80)

20 Min Cap

Scaling Options

Scale: Power clean 95/65

Scale up: Pistols

20160517 Tuesday Open WOD

Posted: May 16, 2016 by courtland07 in Uncategorized

SSS

Muscle up work

5×3 Ring DIPS @3X31

5×3 Ring PULLUPS @11X4

WOD

8 RFT

ROW 500M

50 DOUBLE UNDERS

Scaling Options

STR:

Scale: Regular dips, standard pullups

WOD:

Scale: 2:1 single unders