Tuesday WOD 4.1.14

Warmup
2 Rounds
8 – OHS
4 – Pullups
4 – Pushups

Set 1
[rest 30s between exercises, 60s between rounds]
4 Rounds
Push Press into Push Jerk into Split Jerk (Technique Limit)
4-6 Bar Muscleups (4-6 C2B)
80%E Deep Strict Ring Dips
80%E Front Lever w/ Rotation
5 Hi-Hang Squat Cleans (same bar as push press complex)

Set 2
400m Run
50 Abmat Situps
400m Run
40 Abmat Situps
400m
30 Abmat Situps
400m Run
20 Abmat Situps
400m Run

2014 Winter Games Champs

2014 Winter Games Champs

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Monday WOD 3.31.14

The end is here! Some of us still have to tackle 14.5 but for most of us a rest week is upon us! Goodbye 2014 season. We’ll take it easy this week and then next week we’ll be getting back into our strength cycles!

Set 1
14.5

or

Half Murph
800m Run
50 – Pullups
100 – Pushups
150 – Air Squats
*Broken up anyway
800m Run

Sahil Parikh Photography

Sahil Parikh Photography

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Friday WOD 3.28.14

14.5

Set 1
21 – Thrusters 95#/65#
21 – Burpee over Bar
18 – Thrusters 95#/65#
18 – Burpee over Bar
15 – Thrusters 95#/65#
15 – Burpee over Bar
12 – Thrusters 95#/65#
12 – Burpee over Bar
9 – Thrusters 95#/65#
9 – Burpee over Bar
6 – Thrusters 95#/65#
6 – Burpee over Bar
3 – Thrusters 95#/65#
3 – Burpee over Bar

Sahil Parikh Photography

Sahil Parikh Photography

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Thursday WOD 3.27.14

We’ll be sticking around the gym tonight to watch the announcement of 14.5 at 8pm… all are welcome! And even more welcome to do the workout immediately following the announcement!

Warmup
3 Rounds
10 Kang Squats
10 OHS w/ Pipe
8 Pushups

Set 1
Skills
HSPU
Pistols
Thrusters etc.

Set 2
Teams of 3 (2 people working at once, substitute whenever)
Dropped ball or Stoppage = 20 Burpees divided up as a team
8 Minute AMRAP
Partner Wallballs over Cord (20#/14#)

Set 3
MOBILITY

Set 4
14.5?

Sahil Parikh Photography

Sahil Parikh Photography

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Wednesday WOD 3.26.14

Warmup
10 Lunges
10 Air Squats
2 Back Rolls
20 Butt Kicks
20 High Knees
20 Butt Kicks
20 High Knees

Set 1
6 Rounds (50 Minute Timecap)
800m Run
20 Abmat Situps
10 CockRoach Crunches
30s Four Point Plank
30s Hollow Body Hold
30s Side Bridge and Reach
30s Side Bridge and Reach (Other side)
3 Box Jumps (44/32”)

Street Fighters

Street Fighters

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