Jun 29, 2017

6-30-17 WOD

Box Squat (high bar)
7-7-5-5-3-3
Take 2-3 minutes rest between efforts
Rest 5 minutes then perform;
2 Rounds for time:
21 Handstand push-ups

14 Back squats

Jun 28, 2017

6-29-17 WOD

6 Rounds of:
400m run
Take 2 minutes rest between efforts

-No one enjoys these days, but if you’re serious, they are necessary. 😼

Jun 27, 2017

6-28-17 WOD

Romainian Dead 3X10

WOD
10 Rounds for time:
21 Double-unders
7 Ring Dips
7 Toes to bar
7 One legged squats, alternating

L1
12min amrap
25 singles
7 Dips (box, parallets,ect)
10 V-ups or sculling sit ups

10 Air Squats

Jun 26, 2017

6-27-17 WOD

For time:
100 Double-unders
50 Kettlebell swings 53/35
25 Thrusters 95/65
8Min CAP* Strict

L1
3 Rounds
100 singles
20 KBS
10 Thrusters


Challenge: Build to a Moderate Squat clean into Thruster. No More than 85%. Warm up for wod only. Wod should be lighter than this load......

Jun 25, 2017

6-26-17 WOD

6 Rounds for time:
3 P.Snatches 155/105 (don’t exceed 75% of todays build.)
2 Rounds of Cindy
1 Rope Climb 15 feet

L1
15min amrap
10 power snatch
10 jumping pull ups
10 knee push ups
10 air squats


Challenge: Power Snatch 1-1-1-1-1-1-1

Jun 22, 2017

6-23-17 WOD

Box Squat (regular high bar)
10-5-5-3-3-3

10 RFT
5 Strict TTB
6 Strict HSPU
7 Gobblet Squat
L1
13min amrap
10 Sculling Sit ups
6 Strict Press w/ DB

7 Gobblet Squat

Jun 21, 2017

6-22-17 WOD

For time:
100 ft Handstand walk (sub 5 wall walks)
50 Calories Rowing
80 ft Handstand walk  (4 Wall walks)
40 Calories Rowing
60 ft Handstand walk (3 wall walks.. ect)
30 Calories Rowing
40 ft Handstand walk (2)
20 Calories Rowing
20 ft Handstand walk (1)

10 Calories Rowing

Jun 20, 2017

6-21-17 WOD

Every minute on the minute for 20 minutes:
Odd: 1 L-sit Rope Climb, 15 ft  (Sub 3-5 L-sit supine grip strict pull ups)
Even: 15 Burpees

L1
Odd: Ring Row X5-7 Reps
Even: Speed Burpee 8-15 (no chest touch, just down to top of push up position and back up)


Challenge: 3X10 Alternating Back Rack reverse lunges

Jun 19, 2017

6-20-17 WOD

Power Clean
4-4-4-4-4-4-4
Push Press
3-3-3-3-3-3-3

L1 1 Option:
30 Power Cleans
30 Push Press

Working for quality to increase efficiency of each of these movements. Not for time.

Jun 18, 2017

6-19-17 WOD

OHS
@70%
3@75%
2@80%
2@85%
2@90%
1@95%
Todays Goal is to build to a move good single.
3 RFT
30 Push Ups
20 Triple Unders

10 OHS (should not exceed 62% of todays build)
L1
10 min amrap
Add 2 reps each round
2 push up
2 singles
2 alternating DB snatch

Jun 15, 2017

6-16-17 WOD

L2
12 min AMRAP
250m row
10 burpee’s
20 du’s

L1
12 min AMRAP
40 jump rope
20 ring rows
20 sit Ups

Challenge:
10 min EMOM
3 power cleans (feel good heavy 3, perform as singles )

Jun 14, 2017

6-15-17 WOD

L2
Open 15.5
27-21-15-9
Cal. Row
Thrusters

L1
10min AMRAP
10 Goblet squats
10 push press
10 burpees no push up.

Challenge:
N/A

Jun 13, 2017

6-14-17 WOD

L2/L1
Monbo’s  endurance WOD

NO CHALLENGE!

Jun 12, 2017

6-13-17 WOD

L2
20 min AMRAP
400m run
30 air squats
20 push ups
10 pull ups

L1
18 min AMRAP
500m row
20 air squats
15 knee push ups
10 ring rows

Challenge :
2 sets
Max side plank
Max side plank other side!
Rest 60 seconds between holds

Jun 11, 2017

6-12-17 WOD

L2
21-15-9
Toes 2 bar
Box jumps
Push press 75/45. Stay on the lighter side!

L1
21-15-9
Toes 2 wall
Step ups
Push press

Challenge:
Handstand/ handstand walk practice
*work on getting in a handstand against the wall. Or practice freestanding with a spotter!!

*if you can handstand walk see how far you can, or see how long you can stay in a handstand walking!

Jun 8, 2017

6-9-17 WOD

Oly Style Box Squat (so our regular squat, simply controlled to a box, and explode to the top, no low bar style) Hip crease should be at parallel or slightly above, not below… Note, safety on this is important, use spotters if there is ANY chance lifter shall need to bail.
Warm up for a 5X5 @ same load


10 Hang Squat Clean + 10 Burpee over bar
Rest 1 Min
9 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
8 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
7 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
6 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
5 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
4 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
3 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
2 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
1 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
*Add 5-10lbs each set. So start very light!!!!! It will get taxing quickly (::
Immediate 200m Run if you break in any of the sets!!!! Take off load if weight is not staying even over the feet or is elbows are dropping. Use a Rack do Front squats if this allows better movement with load!

Jun 7, 2017

6-8-17 WOD

Skill Sesh Thursday
Romanian Deadlift
4 x 8

“Midline Madness”
4 Giant Sets, not for time:
15 Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

For Time:
30 Strict TTB
40/30 Cal Row

Jun 6, 2017

6-7-17 WOD

3 Rounds
400m Run (L1  bike/row okay)
21 burpees

Challenge: 3X  Max L-Sit/Max Supine Strict Pull Ups

Jun 5, 2017

6-6-17 WOD

REGIONAL EVENT 3

For time:
100-ft. dumbbell overhead walking lunge (L1- regular lunges or hanging at the sides okay)
100 double-unders (l1 200 singles)
50 wall-ball shots (l1 Med ball Cleans or Gobblet squat okay)
15-ft. rope climb, 10 ascents (Sub 20 Strict Pull Ups or strict supine ring pulls for L1)
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
OUR CAP: 16 Minutes
Challenge: Set up For WOD

Jun 4, 2017

6-5-17 WOD

REGIONAL EVENT 4

For time:
60-ft. handstand walk - sub 30sec-60sec HS HOLD on wall or off box or 30 shoulder touches
10 toes-to-bars (L1 v-up okay)
10 double kettlebell deadlifts (l1 Sumo dead w/ 1 KB or DB okay)
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Regional Time cap: 11 minutes
OUR CAP: 20 minutes

Challenge: Set up for wod, practice!!!

Jun 1, 2017

6-2-17 WOD

1000 m Row
50 HSPU

L1
500m Row
35 Strict Seated DB presses

Challenge: HS Walk Practice!!!!