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W.O.D.

Thursday – June 5



Part 1:

5 Minute AMRAP

Row 10 Calories

20 Sit Ups

Part 2:

EMOM – 6 Minutes

4 Snatch Deadlifts

4 Hang Snatch Pulls

*Weight should be HEAVY, heavier than what you do for Part 3

Part 3:

EMOM – 10 Minutes

3 Power Snatches


Wednesday – June 4



2 Rounds

2 Minutes on/3 Minutes off

20 Box Jumps (24/20)

Max Reps Wall Balls (20/14)

2 Rounds

3 Minutes on/3 Minutes off

30 Toes to Bar

Max Reps Plate Ground-to-Overhead

2 Rounds

2 Minutes on/3 Minutes off

30 KB Swings (53/35)

Max Push Ups

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All: Great job on the Bison Benchmark #2  yesterday.  We have some work to do over the next month so you can all kill those scores in a month!  

If you did not get to do the Benchmark, you can come in at any point and we will try to squeeze you in between classes.  Try to email/call us ahead of time so we can be prepared.

Tuesday – June 3

BISON BENCHMARK #2!!!

10 Minutes to accomplish the following:

5 Rounds

12 Hang Power Cleans (105/65)

9 Front Squats (105/65)

6 Shoulder to Overhead (105/65)

*If there is remaining time, max calories on the rower

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All:  PLEASE PLEASE PLEASE make every effort to get here for this workout.  You all improved your second time on “D.B.” and I think the same will happen here when we repeat this workout in July.  Can’t wait to see all of you!!  Hydrate and eat well prior to your class!  



Monday – June 2

For Time:

800 M Run

21 Strict Pull Ups 

21 Ring Dips

400 M Run

15 Strict Pull Ups

15 Ring Dips

200 M Run

9 Strict Pull Ups

9 Ring Dips

*Pull Ups can be substituted with Ring Rows

*You may need an extra band if you normally kip with a band on regular pull up workouts

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Please make every effort to get to one of the WOD classes tomorrow (Tuesday) for the first run at the Bison Benchmark #2.  Same rules apply here….whoever improves the most from attempt one to attempt two will have the WOD named after him or her.  We will give it another shot at some point after July 4 weekend.

Saturday – May 31

CHIPPER

For Time:

60 Calorie Row

50 Sit Ups

40 Wall Balls (20/14)

30 Deadlifts (135/95)

20 Shoulder to Overhead (135/95)

10 Burpee Box Jumps

20 Shoulder to Overhead (135/95)

30 Deadlifts (135/95)

40 Wall Balls

50 Sit Ups

60 Calorie Row


*30 Minute Cap

*Athletes should be able to deadlift their bar 20+ consecutive times and push jerk their bar 10+ times pre-WOD while they are fresh.  If you are having a hard time figuring out how to scale, use those repetition barometers.  

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All:  Please make every effort to get to the gym on Tuesday, June 3.  Benchmark WOD #2 (1st attempt) will be taking place.  Can’t wait for that atmosphere again!  

Friday – May 30



Part 1:

5 Sets

1 Power Snatch

2 Overhead Squats

*Overhead squats are optional….only to be done if you are comfortable with OHS.  If not…this will just be a Power Snatch, then drop

Part 2:

16 Minute Ladder (Increasing by 2 each round)

Overhead Squats (65-75% of highest weight from above)

Chest-to-Bar Pull Ups

*400 M Run (or 500 M Row) between each round

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All: Sorry to be repetitive…but we will modify the OHS for those that have mobility issues.  I don’t want to front squat again, therefore you may be forced to OHS with a PVC Pipe, or training bar.  We will make sure everyone has the right scaling option if need be.


Thursday – May 29



Part 1:

EMOM (Every Minute On the Minute) – 14 Minutes

Odd: Row for Calories (13/10)

Even: 8 Burpee Box Jump Overs  (24 in/20 in)

Rep Counts and Box heights can be scaled

Part 2:

14 Minute AMRAP

200 M Run

10 MB Leg Raises

50 Side to Sides

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All:  This workout is geared towards active recovery.  You don’t need to set any world records here.  View this as one 28 minute WOD with a 5 minute break between when thinking about how to approach your pace.

Wednesday – May 28



For Time:

30 Front Squats (Bodyweight)

THEN, Straight in to

20-15-10-5

Handstand Push Ups

Wall Balls

THEN

50 Double Unders

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*ALL:  This WOD is going to be extremely difficult to do RX’d.  We will have several scaling options available…and we can scale back the weight on the front squats.  Ideally the bar will start on the ground, meaning you will have to clean the first rep every time.

Tuesday – May 27



Part 1:

5×5

Shoulder Press

Part 2:

3 Rounds – 1 Minute Each – For total reps

KB Swings (53/35)

Sit Ups

Hang Power Cleans (135/95)

Burpees

REST


*Workout is to be done “Fight Gone Bad” style.  Total reps between all movements should be totaled at the end.  No rest between stations.