Monthly archives: November, 2016

WOD

2K Bike

– THEN – 

50 Alternating DB Snatch (50/30)

40 Pull-Ups

30 Overhead Squat (95/65)

20 Pull-Ups

Core

4 Rounds

:30 Plank

:30 Right Side Plank

:30 Left Side Plank

:30 Rest



Strength

E2MOM x 10 Minutes

Squat Clean

(Drop & Reset each rep)

2×3

3×2

WOD

AMRAP 10

10 Deadlifts (225/155)

30 Double Unders



Happy Birthday Tommy!

Another special birthday workout, this one in celebration of Coach Tommy’s birthday!

BIRTHDAY WOD

AMRAP

19:95

Buy in: 29 Squat Cleans (135/95)

-Then-

11 Deficit HSPU (4″/2″)

11 Toes 2 Bar

11 Box Jump Overs (24/20)



5amgrouprow

 

Strength

E2MOM x 10

Snatch

Ascend to a heavy 1 on the day.

WOD

AMRAP 12

15 Hang Power Snatch (95/65)

15 Lateral Bar Burpee

15 Wall Balls (20/14)



Happy Birthday Kellner

WOD

(Teams of 2)

2.5K Bike

– Then –

3 Rounds

25 Lateral Bar Burpees

25 Clean & Jerk (155/105)

250 Double Unders



WOD

(Teams of 2)

2 Rounds

4 Minutes per station, 2 Minute rest between sessions

1. 40 Cal Row + Burpee 2 Plate

2. 50 Box Jump + Pull-Ups

3. 400m Run + DB Shoulder 2 Overhead (50/30)



Congratulations to Tommy S. on the birth of his new baby boy!

WOD

(Teams of 2)

AMRAP 10

Partner 1: 18/15 Calorie Bike

Partner 2: Double Unders

-Partners continuously switch upon completion of calories, score is double unders-

AMRAP 15

(Break up as needed)

2K Row

75 Partner MB Sit ups

50 Alternating DB Snatch (70/50)

25 Synchro Burpees



“Little Mike’s” Birthday WOD

WOD

“Little Mike”

Here is a Workout HE designed full of some of his favorite Movements. And one of his biggest weakness. Have Fun!

Strength

Work Up to a 1RM Thruster

(From the rack)

WOD

“Little Mike”

11 Burpee Box Over (24/20)

23 Shoulder to Overhead (95/65)

11 Burpee Box Over

23 Front Squat

11 Burpee Box Over

23 Thruster

89 Wall Balls (20/14)



WOD

4 x 4 Minute AMRAP

10 Toes 2 Bar

10 Sumo-Deadlift High Pull (95/65)

30 Double Unders

-Rest 2 min. between AMRAP’s-



Strength

Snatch

E2MOM

2×3, 3×2

WOD

AMRAP 12

15 KB Swing (53/35)

60ft. OH KB Walk

12 Handstand Push Up

60ft. OH KB Walk



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