Category: WOD

STRENGTH: STRICT PRESS 1, 1, 1 @ 95% OF 1RM  OLY STRENGTH:  *Every 2 Minutes For 6 Minutes -Total of 3 Lifts  1 Clean & Jerk (NOT POWER)  *Start @ 80%. Add Weight each Lift  WOD:AMRAP 12 Minutes  10 Knees to Elbow  10 GHD Sit Ups  10 KB Swings 35/53  *American  100M Run  ***YOU CAN START IN ANY ORDER**

STRENGTH: BACKSQUAT 2X1+5LBS  OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts.   *Start @ 80%. Add Weight each Lift  WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders  *14 MINUTE CAP

D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…

STRENGTH: BACKSQUAT 2X2 +5LBS  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS  *START @ 70%. ADD WEIGHT EACH LIFT  WOD: DIANE  21-15-9  DEADLIFTS 155/225  HSPU

STRENGTH: BENCH PRESS 2X2 +5LBS  TEAM WOD (TEAM OF 3)  *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK  *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES  *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…

STRENGTH: STRICT PRESS  *EMOM 5 MINUTES  1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS  1 CLEAN & JERK (NOT POWER)  *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER  AMPAP 12 MINUTES  *10 D-BALL SLAMS  *10 TOES TO BAR…

STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN

On Memorial Day, May 30, 2016, pickup your weighted vest or body armor because it’s time for the Murph Challenge at ONE WORLD! Gym opens at 10:00 Workout starts at 10:30 POTLUCK TO FOLLOW. Please bring your favorite dish to share! MURPH: 1 mile run in weighted vest or body armor 100 pull-ups 200 push-ups…

STRENGTH: 3X3 DEADLIFTS +5# *NO DROPPING THE BAR DURING THE SETS. TRY NOT TO BOUNCE THE BAR. WOD: NASTY GIRLS 3 RFT 50 SQUATS 7 MUSLCE UPS 10 HANG POWER CLEANS 95/135

OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH. START WITH EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 SNATCH (NOT POWER) OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 65%. ADD WEIGHT EACH LIFT WOD: 3 RFT: 5 STRICT PRESS 55/85 30 ABMAT SIT UPS 20 CALORIE ROW *NOTES FOR…