Month: May 2018

FRIDAY 6.1.2018 WOD

PART 1 “2018 SPRING CHALLENGE WOD” (W/ A Judge) SCALE 1,000 M Row 50 Thrusters 45/25 30 Burpees No Jump RX 1,000 M Row 50 Thrusters 45/25 30 Pull-Ups *DO THE SAME EXACT WAY YOU DID IT THE FIRST TIME* PART 2 OPTIONAL 3-4 RNFT 12 Barbell Supinated Rows @3111 12 Ring Or Bench Dips …
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THURSDAY 5.31.2018 STAMFORD STRONG

Openers Skill work: 2 sets x 10-12 reps 1 arm bench press TAO Bench Press 5,3,1 @75,85,95% TYQ 4 sets Reverse sled drags + rope pulls 100 ft sled drag straight into 100 ft rope pull. On final set you will do a 200 m sled sprint all out effort! TAO 8 min emom 5 …
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THURSDAY 5.31.2018 WOD

PART 1 “JAWS” 4 RNFT 8 R/L Single Arm DB Bench Press 5-8 Chin-Ups (Add Weight) 12 Barbell Glute Bridges W/ 5 Sec Pause At Top 4 RNFT 20 Alt KB Rows 20 Banded Lat Pull-Downs 12-20 Barbell Good Mornings @ 3213 3 RNFT Max Banded Tricep Extensions Max Push-Ups Or *Repeat* 21-18-15-12-9-6-3 Cal AB …
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WEDNESDAY 5.30.2018 WOD

PART 1 FITNESS/SPORT 5 EMOM 1 Clean Lift Off + 1 Halting Power Clean + 1 Halting Squat Clean Rest 1 Min 6 EMOM 3 Clean Deadlift + 1 Power Clean + 1 Squat Clean PART 2 “KICKBACK” FITNESS 9 Min AMRAP 1…2…3…4…5 Hang Power Clean 75/55 Lateral Burpee Over Bar Knee-Ups Or Ab-Mat Sit-Ups …
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TUESDAY 5.29.2018 WOD

PART 1 FITNESS/SPORT 3-4 RNFT 8 R/L Single Leg Barbell RDLs 12-20 DB Reverse Fly’s 5 Max Broad Jump PART 2 “BUCKY V2” FITNESS 18 Min AMRAP (W/ A Partner) P1 – Max Distance Rower P2 – 1 Round 12 Plate Ground To Overhead 45/25 100 Ft OH Or Front Rack Walking Lunge 12 Plate …
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