(551) 427-5077

W.O.D.

Saturday – May 10


FOCUS!


For Time:

400 M Run

2 Rounds

15 Deadlifts (135/95)

10 Front Squats (135/95)

5 Shoulder to Overhead (135/95)

THEN

400 M Run

2 Rounds

15 Deadlifts (115/75)

10 Front Squats (115/75)

5 Shoulder to Overhead (115/75)

THEN

400 M Run

2 Rounds

15 Deadlifts (95/55)

10 Front Squats (95/55)

5 Shoulder to Overhead (95/55)

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**REMINDER**

There is NO 11 AM class today.


Thursday – May 8

 

  

I heard the 7:15 class coordinates their workout outfits together…

Part 1:

​8×1

Rack Jerk

*This does not need to be heavy, especially if this is your first time trying.  We want to learn this movement to prepare us for our overhead squats next week.

Part 2

“Jackie”

1,000 M Row

50 Thrusters (45/35)

30 Pull Ups

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*REMINDER* – Today’s 7 AM, 12 PM, and 8:15 PM classes are reserved for Beginners.  If you want to do this WOD, please come to one of the other eight classes.

**REMINDER #2** – There will be NO 11 AM class Saturday May 10 AND May 17

 

 

Wednesday – May 7

Nice Elbows Matt!

2 Rounds

3 Minutes on, 2 Minutes Rest

Row Calories (30/24)

Max Push Ups

2 Rounds

3 Minutes On, 2 Minutes Rest

Run 200 M

Max Box Jump Overs (24/20)

2 Rounds

3 Minutes On, 2 Minutes Rest

25 Toes to Bar 

Max Double Unders

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*This is a high volume workout without any weight.  We will treat each couplet as it’s own workout, meaning we will go over the movements 2 at a time so that it isn’t too overwhelming at the start of class and to provide you with a solid 4-5 minute break between couplets.  


*If you are having issues with allergies (it’s really bad right now, I know) you can replace the running portion of the WOD with something else.


Monday – May 5

Part 1:

5×5

Back Squat

*1-2 Minutes between sets

*Depth is KEY

Part 2:

3 Rounds: 1 Minute Stations (Max Reps)

Wall Balls (20/14)

:15 second transition

Sit Ups

:15 second transition

KB Swings (53/35)

:15 Second Transition

Rest

***All: We are going to be very strict with your depth on the wall balls.  If the hip crease does not get below the knee, we will not count the reps.  If you need to use a lighter ball, feel free to do so.  You will get MORE out of the movement if your squat is deep enough.


Sunday – May 4

REST DAY

That was a great week everyone.  You all brought it.  Rest up and be ready for tomorrow!  Attempt at the Bison Benchmark #1 is just 2+ weeks away!

Saturday – May 3

For Time:

4 Rounds:

15 KB Swings

10 Burpees

THEN….Immediately in to

4 Rounds

15 Shoulder to Overhead (115/75)

400 M Run

Friday – May 2

Part 1:

Every Minute, On the Minute (EMOM) – 10 Minutes

5 Ring Rows

5 Ring Dips

*Reps can be changed based on strength/confidence level

Part 2:

For Time:

45 Front Squats (175/115)

*5 Box Jumps at the top of every minute

*Bar may start on the rack

*10 Minute Cap

Thursday – May 1

Elisabeth after her first 20 inch box jump!!  BOOOOOM!!

Part 1:

5×5

Push Press

*60-90 seconds between sets

Part 2:

5 Rounds

15 Deadlifts (185/115)

20 Wall Balls

15 Toes to Bar

*20 Minute Cap

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Shout out to Aaron, Megan, Elisabeth,  Kevin C, Nick B, Nick S, and Dan F for improving their 2k Row time yesterday!  Less than a month later you all saw a substantial improvement.  Nick S improved his time by 1:37!

REMINDER:

The 8:15 class is a Beginner Session.  If you want to WOD, try to make the 5:15, 6:15, or 7:15.

Wednesday – April 30


Part 1:

7×1

Power Snatch

*Rest 60-90 seconds between attempts

*Let comfort level dictate how much weight you use.  This does NOT need to be heavy

Part 2:

3 Rounds

15 Box Jumps

30 Sit Ups

60 Side to Sides

Part 3:

For Time:

2,000 M Row

Tuesday – April 29


Perhaps the best way to rest on Push Ups?

20 Minute AMRAP

40 Double Unders

30 KB Swings (53/35)

20 Push Ups

10 Pull Ups

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All:  Please remember that the 8:15 class on Tuesday and Thursday are reserved for Beginner Classes.  If you want to WOD at night on one of those two plays, please come to the 5:15, 6:15, or 7:15 class.  Any questions about the schedule change, please don’t hesitate to ask.