04/22/2019

Strength/Skill

Overhead Squats
7 Rounds @ 2:00
3-3-3-3-3-3-3
Start @ 45% adding 5%/round to build up to 75%

WOD

3 RFT
15 Power Snatches (95/65)
30 DUs
15 T2B
30 DUs

04/20/2019

WOD

Teams of 3
AMRAP 35
16 Box Jumps (24/20)
14 Alt DB Snatches (50/35)
12 Cal Bike
400m Run
All partners working at the same time to complete the three movements before the run. All 3 athletes must complete all 3 movements before running. Running 400 m must be completed by all 3 members at the same time. Movements can be split up however amongst the team

04/19/2019

Strength/Skill

5 Rounds @ 2:30
A1. 8-10 reps DB Bench Press
Moderate to Heavy increase weight/round
A2. 5 Strict Close Grip Pull ups+5 Strict Wide Grip Pull-ups

WOD

EMOM 14
Odd – 5 DB Weighted burpees (35/20)
Even – 1 Bear Complex Rep
Add weight/round building to an AHAP

 

04/18/2019

Strength/Skill

5 Rounds at 2:00
A1. 5 reps Yates Row (add weight/round)
A2. 10 reps Deficit Push-up
M-2(45's) per side
F-1(45) per side

WOD

For Time
100 DU
50 KBS (55/35)
30 T2B
75 DU
40 KBS 
20 T2B
50 DU
30 KBS  
10 T2B
Time cap: 20 min

04/17/2019

Strength/Skill

Snatch complex
6 Rounds @ 2:00
3 Snatch grip Deadlift + 2 Hang snatch (Power or squat)+ 1 full snatch (power or squat)

WOD

“Gina”
Buy in:
4 min to get max Monkey Hang
Then:
9 RFT
1 G2OH+1S2OH (135/95)
9 Inverted Burpees
7 Neg
Push up
6 Assault Bike cals
Time Cap- 20:19

GINA'S WOD- This WOD is in memory of Regina Tedesco, Tony Tedesco's sister. The monkey hang is in reflection to Regina's fight over the years (fighting to hold on as long as possible). In honor of her fight, fight as long as possible to hang onto the bar. Athletes will be posting their max unbroken hold. The 4 min max hold represents the month of April. The 9 RFT represents the ninth day ( her birthday as well as her passing day). The rep scheme (1-9-7-6) represents the year she was born. The first letter of the 4 movements spell out "GINA". The time cap is the year of her passing. AT 20 MIN EVERYONE STOPS WHERE THEY ARE AT AND THE 19 SECONDS WILL BE A MOMENT OF SILENCE IN HER MEMORY.

04/15/2019

Strength/Skill

Power Clean N Jerk Pause Rep 5×3
5 rounds @ 2:00
3-3-3-3-3

3-sec pause at the knee and
3-sec pause at the bottom of your dip drive before going overhead

WOD

Murph prep
For Time
10 Clean & Jerk (175/115)
10 Rounds of Cindy
10 Clean & Jerk (175/115)

04/13/2019

Strength/Skill

Partner WOD
For Time
100/80 Calorie Row
100 KB Lunges (55/35)
100 KB Swings
100
Dball Slams (50/35)
100/80 Calorie Bike
E3MOM
30 Sit-ups each

04/11/2019

Strength/Skill

4 Rounds @ 3:00
A1. 10 reps Deadlift

add weight/round
A2. 8-10 reps BB Hip Thrusters on the ground
add weight/round

WOD

AMRAP 12
12 Cal Row
9 Deadlifts (185/125)
6 Bar Facing Burpees