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Wednesday May 8

WOD BRIEF: Strength focus today is our shoulder to overhead work with various lifts. The goal is to be able to differentiate between the overhead movements and not about the weight as well as exposure to the split jerk footwork. METCON/Blink: This is fast, highly uncomfortable sprint work. No further explanation needed, you know what this is supposed to feel

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Tiffany SuretteWednesday May 8

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Tuesday May 7

 The goal is to be able to complete all 25 reps on the ODD minutes (10 rounds total). So if you miss an early round, lower the weight on the back squats to ensure you meet the reps.   “HACK” 20 Minute EMOM: 10 back squats (135/95) + 10 KB 50/35 rest   Open – as written or NO MORE THAN

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Tiffany SuretteTuesday May 7

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Monday May 6

In preparation for Murph scale as needed today. If you are planning on doing this workout with the vest, opt in for 3 rounds instead of 5. Strict pull-ups are never wrong but if possible let’s stay away from banded pull-ups since we won’t be able to accommodate those the day of Murph. Trial Run 500m Row/ 400m Run 5

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Tiffany SuretteMonday May 6

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Saturday May 4

Partner WOD – Teams of 3 Teams Run Together, then divide work, 1 works 2 rest 2 Rounds of “Giggiity” In 5 min Run 400m once Then AMRAP Calories on Assault Bike –1 min Rest– In 5 min 400m run once Then AMRAP Cleans 115/80 –1min rest– In 5 mins 400m run once Then AMRAP Burpees In todays meton teams

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Tiffany SuretteSaturday May 4

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Friday May 3

STRENGTH: 4 x 6 Strict Press 4 sets of 6 of the SAME weight 70-75% of 1RM or you last heaviest single shoulder press.   METCON: Stimulus wise, we are looking for a barbell weight that we are confident we could complete 9 touch and go snatches with, when completely fresh. Looking for a moderate load today to preserve the

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Tiffany SuretteFriday May 3

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Thursday May 2

“Rise and Grind” 100 Burpee Box Jump-Over for time 24/20″ *every min on the min to include the first minute 2 devils press* 20min time cap. Open – 50/35 DB as written above Performance – (75 Burpee Box Jumps), 35/20 DB Fitness – (50 Burpee Box Jumps) 25/15lb plate style, 20″ step ups or 12″ Box The goal today is

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Tiffany SuretteThursday May 2

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Wednesday May 1

“BODY ROCK” 24 Minute EMOM  1. 50 double unders 2. 15 Hollow Rocks 3. 15 Front rack lunges (135/95) (Front or Reverse) 4. 20 Push-ups Open – As written Performance – 115/75, 15 Push-Ups Fitness – 95/65, 30 DU, 10 Push-Ups   Accessory/Cooldown Superset: Seated Dumbbell Strict Press 20 Band Pull Aparts  

Tiffany SuretteWednesday May 1

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Tuesday April 30

Strength 1 x 1 Hang Squat Clean W.O.D “Under the Lights” Ascending Ladder for 8 Minutes: 3 Hang Squat Cleans (95/65), 3 Toes to Bar 6 Hang Squat Cleans (95/65), 6 Toes to Bar 9 Hang Squat Cleans (95/65), 9 Toes to Bar Continue to add (3) repetitions to each movement until time is called. OPEN/PERFORMANCE 95/65 FITNESS 75/55 Completing

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Tiffany SuretteTuesday April 30

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Monday April 29

 “Play Dead” In a 5:00 Window: 600 Meter Run/Row Time Remaining, AMRAP: 12 Deadlifts (185/135), 12 Barbell-Facing Burpees –Rest 5:00– In a 5:00 Window: 400 Meter Run/Row Time Remaining, AMRAP: 9 Deadlifts (225/155), 9 Barbell-Facing Burpees –Rest 5:00– In a 5:00 Window: 200 Meter Run/Row Time Remaining, AMRAP: 6 Deadlifts (275/185), 6 Barbell-Facing Burpees   WOMEN Open: As Written Performance

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Melinda MettenMonday April 29

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Saturday April 27

“Skillz That Killz” AMRAP 30 with a partner: Buy in: 100/75 Cal Assault Bike (split as needed) Then, With remaining time AMRAP: 400 Meter Row 30 Wallballs (20, 14) 20 T2B 10 Burpees *One person works. Split as desired. Open: Burpees Over the Rower Perf: (14, 10) (Knee to chest) Scaled: (10, 8) (Abmat Sit-ups)

Melinda MettenSaturday April 27

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