WOD 4/21/14

Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…

WOD 4/17/14

Every 1 min for 10 mins do:muscleupmeme
2 Power Snatches, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM
Then:
Complete as many rounds as possible in 20 Minutes of:
 5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees
Buyout
2×200 Tire Drags

WOD 4/16/14

Max Effort Lower Bodymikebelldead495
Sumo Deadlift : 1 Rep Max
Sumo Deadlift 4×8
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Muscle Up Challenge
3×20 Straight Leg Deadlifts

WOD 4/15/14

RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…

Kettlebell WOD 4/15/14

Congratulations to all who competed in the Tactical Strength Challenge!  The results are posted here:  https://tacticalstrengthchallenge.com/result/list.  We look forward to hosting again this fall and invite all of our member to join us – this event is a great way to measure your progress!!!   Kettlebell WOD 4/15/14 Warmup: 2 Arm Bars each side 2…

WOD 4/14/14

Dynamic Effort Upper Body
Push Press 8×2 at 60% 1RM
Press 4×8
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Buyout
 
Tricep pushups 100
Muscle Up Challenge
Row 4×500 with 1 minute easy between 500m pieces