WOD April 30, 2021

“I am not a product of my circumstances. I am a product of my decisions.” — Stephen Covey

A.
Strength:
Strict Press
5 Sets of:
1 Tempo Strict Press (Regular speed up, :04 down)
2 regular reps
Then, after the 5 sets are complete:
1 Set For Max Reps

B.
MetCon:
15 Min AMRAP
60 Double Unders
30 Wallballs (20/14)
15 Deadlift (275/185)

WOD April 29, 2021

“Life is 10 percent what happens to me and 90 percent of how I react to it.” — Charles Swindoll

Mobility WOD @ 9am Today! Roll, Mash, Lengthen and Stabilize

3 RFT
800m Run
150m Farmer Carry (2×50/2×35)
250m Row or 500m Bike
75M Sled Push (3×45/2×45)

WOD APRIL 28, 2021

“It’s not the stress that kills us, it’s our reaction to it.” -Hans Selye

A.
Strength/Skill: @ 85% 1 RM
5 sets of 1 rep Pausing Overhead Squat
:03 @ quarter squat
:03 @ just above parallel
:03 @ bottom
:03 @ just above parallel
:03 @ quater squat

B.
MetCon:
5 Min AMRAP:
27 Power Snatch (95/65)
27 Burpee
27/21 Cal Assault Bike
-REST 5 MIN
5 Min AMRAP
21 Power Snatch (115/85)
21 Lateral Bar Over Burpee
21/15 Cal Assault Bike
-REST 5 MIN
15 Power Snatch (135/95)
15 Bar Facing Burpee
15/12 Cal Assault Bike

WOD April 27, 2021

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”– Picabo Street

A.
Strength:
Bench Press, @ 90% 0f 5 RM
3 sets
Rep #1: 4 seconds down, 2 pause @ bottom, regular speed up
Rep #2: 4 seconds down, regular up
Rep #3: Regular Rep
after all 3 sets,
1 set Max repetitions @ 70% 5 RM

B.
15 Min AMRAP:
30 Double Under
15 Deadlift (115/85)
30 Double Under
15 Hang Power Cleans
30 Double Under
15 Push Jerks

WOD April 26, 2021

“So many people along the way, whatever it is you aspire to do, will tell you it can’t be done. But all it takes is imagination. You dream. You plan. You reach.” – Michael Phelps

A.
Strength: Back Squat, Based on 5 rep max found last week
Wave #1:
Set #1: 7 reps @ 65%
Set #2: 5 Reps @ 70%
Set#3: 3 Reps @ 75%
Wave #2:
Set #4: 7 Reps @ 70%
Set#5: 5 Reps @ 75%
Set #6: 3 Reps @ 80%
Wave #3:
Set #7: 7 Reps @ 75%
Set#8: 5 Reps @ 80%
Set#9: 3 Reps @ 85%

B.
MetCon:
4 RFT
18/12 Cal Row (Sub Run, Bike)
15 Box Jump Overs (24/20)
9 Double Dumbbell Front Squat (2×50/2×35)

WOD April 25, 2021

“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” – Muhammad Ali

ALWAYS SIGN INTO YOUR CLASS IN ADVANCE ON YOUR MINDBODY APP

8:30-10am Master’s 45+ Triple WOD Mash Up

10am WOD:
Partner Chipper!
1 RFT, One person working at a time.
100 V-up
100 Push Press (95/65)
100 Back Squat
100 Box Jumps (24/20)
100 Burpee
800m run (each partner does a 400m segment solo)

WOD April 24, 2021

 “Never let your head hang down. Never give up and sit down and grieve. Find another way.”– Satchel Paige

A.
Strength:
5 Rep Max Strict Press
(15 min)

B.
MetCon:
25 Min AMRAP
15/12 Cal Assault Bike/ 150m Row/150m Run)
1 Round Of “Cindy:
5 Pull Up
10 Push Up
15 Air Squat
then, each round increasing by 3:
3-6-9-12-15..
Hang Power Snatch (115/75)

10am Triple WOD Mash Up:
MetCon:
25 Min AMRAP
15/12 Cal Assault Bike/ 150m Row/150m Run)
1 Round Of “Cindy:
5 Pull Up
10 Push Up
15 Air Squat
then, each round increasing by 3:
3-6-9-12-15..
Hang Power Snatch (115/75)
-REST 5 MIN
30 S2OH (125/85)
1 Mile Run
30 Back Rack Lunges
-REST 5 MIN
40 V-up
30 Jack Knives
20 Burpee

WOD April 23, 2021

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” —Mary Kay Ash 

Athlete Of The Month WOD…

A.
Seth’s Skills:
5 Min EMOM, building each set beginning at 50%
1 High Hang Clean
1 Hang Power Clean
1 Power Clean
1 Full Squat Clean

B.
Seth’s
“Clean Detention”
3 RFT
6 HSPU
18 Pull Up
54 Double Under
*Each movement is to be performed unbroken to the best of the athlete’s ability. Any brake in a movement will send the athlete to “Clean Detention” where they will perform:
3 Power Clean (155/105)





WOD April 22, 2021

HAPPY EARTH DAY!
“The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for destruction.” —Rachel Carson, biologist and author

A.
Skill:
Snatch Pull Complex
5 Rounds on the 1:30, building each round beginning at 85% ending at 105%
1 Snatch Grip Tempo Deadlift (4 seconds up, 4 down)
1 Snatch Grip Deadlift
1 Snatch Pull

B.
MetCon:
25 Min AMRAP
800m Run
50 AbMat Sit Up
40 Walking Lunges
30 Burpees
20 Russian Kettle Bell Swings (53/35)
1:00 Plank Hold
-PLEASE NOTE: Athletes may use this as a recovery day WOD by nasal breathing only which will slow to recovery pace. Score may be noted as NB RX if this is accomplished.

WOD April 21, 2021

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.”
— Lao-Tze

A.
Strength/Skill: (18 Min)
Temp Front Squats, building, starting at 50% ending at 65%
6 rounds
2 Front Squat :05 down (no pause)

B.
MetCon:
8 Rounds :2:00 Work, 1:00 Rest (Pick Up Where You Left Off Prior to Resting)
30/24 Cal Bike (Sub 400m Run)
30 Power Clean (115/85)
30/24 Cal Bike (Sub 400m Run)
30 Front Squat
30/24 Cal Bike (Sub 400m Run)
30 Squat Cleans
-No rest after the final interval, if all reps are not completed add 1 second to your time for every rep still remaining