WOD June 25, 2019

A.  Gymnastic Strength:  10 min EMOM

odd: 5 strict pull up (scale up to weighted)

even: 8 strict ring dip

 

B.  MetCon:

4 rounds

75 double under

45 air squat

20 abmat sit up

WOD June 24, 2019

*6:30-8pm Powerlifting with Lily

 

WOD: on a running clock

0-7:00 :  800m run then max set clean and jerk with remaining time (135/95)

-rest 3 min

10:00-17:00  : 800m run then max set power snatch (115/75)

-rest 3 min

20:00-27:00 : 800m run then max set thruster (95/65)

(sore is total rep count for all barbell lifts)

WOD June 23, 2019

*$10 @ 10am

*11-12:30pm Huskie Mash Up

*Emily and Zim have invited people into their home tonight to celebrate summer solstice and BBQ, please see their  invitation at the the gym!

10am HERO WOD:

“Jack”

AMRAP in 20 minutes

10 Push Presses (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

WOD June 22, 2019

Happy Saturday!

*9am members WOD

*$10 @ 10am community workout, open to beginners, no experience necessary!

WOD:

17 min AMRAP

150m run

25 wallball (20/14)

15 pull ups

2 tire flip (500/300)

WOD June 21, 2019

A. Core Values

6 min AMRAP

12 v-up

12 glute bridges

12 hollow rocks

12 jack knife

 

B. MetCon:

6 rounds

6 front squat (125/85)

35 double under

6 strict HSPU

WOD June 20, 2019

Partner WOD:

50 box jump overs (24/20)

400m med ball run (20lbs, together)

50 hang power snatch (95/65)

400m med ball run

50 box jump overs

WOD June 19, 2019

A.  Strength: Deadlift

build to a heavy set of:

5-3-1

(15 min)

 

B.  MetCon: 10min AMRAP

10 deadlift (205/155)

10 bar facing burpee

WOD June 18, 2019

A.  Clean Complex:

5 rounds, building to 85%

1 power clean

1 hang power clean

2 front squat

(15 min)

 

B. MetCon:

18-15-12-9-6

Hang power clean (135/95)

Toe2bar

*150m run following each set

 

WOD June 17, 2019

*6:30pm Powerlifting with Lily (week 2 of new cycle)

A.  Gymnastics practice:

-3 pegboard attempts

-3 muscle up (sub 10 jumping muscle up)

-20 strict toes2bar

-1 legless rope climb or 1 to challenge your current ability

-100 double under or 40 triple under

(NOT FOR TIME, in any order, 15 min cap)

 

B.

“Cindy”

20 min AMRAP

5 pull up

10 push up

15 air squat

WOD June 16, 2019

*$10 @ 10am community workout, beginners welcome!

*11-12:30pm Huskie Mash Up triple WOD

10am WOD:

2 rounds

24 wallball (20/14)

24 kb swing (53/35)

24 burpee

24 toe2bar

24 KB deadlift