9/4/14 Thursday


A1. 1 Shoulder Press + 4 Push Press x 4 sets, 
rest 60sec

A2. Strict Toes-to-Bar; 8-10 x 4 sets, 
rest 60sec


AMRAP in 8 minutes of:

5 Hang Power Clean (135/95)

10 Pull-Ups

15 Hand-Release Push-Ups



Wod will be posted at gym


8/28/14 Thursday


A1. Shoulder Press @ 20X1; 4-6 reps x 4 sets, 
rest 90sec

A2. Strict Pull-ups @ 21X1; 2-3 reps x 4 sets, rest 90 sec


AMRAP in 7 minutes of:

10 HR Pushups or Ring Push-Ups

15 Box Jumps (24/20”)



Wod will be posted at gym

1/10/14 Friday

Road to the OPEN



On a 20 min clock take:

10min to build to a today’s heavy Strict Shoulder Press


10 minutes to build to today’s heavy Push Press


Two sets for times:

Row 400 Meters

25 Push Jerks (85/55)

Rest 3 minutes


Back Squat; Rest 2min b/w sets

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

Max Reps @ 80%

*Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.



Wod will be posted at gym

2/20/2013 Wednesday


3 rounds:
40 flutter kicks
40ft farmers walk

*this is performed with a partner as a relay – one person performs both flutter kicks and farmers walk while other waits. Each partner performs the rotation 3  times before moving on to burpees

Finish with both partners doing 15 consecutive burpees one after the other.

Test: Max rep KB Swings *must maintain upright posture and KB must go above forehead.


Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Toes-to-bar, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, Muscle Ups, etc…


Four sets of 3-minute AMRAPS of either:


5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.


A. Strict Press @ 20×1; 2-3 reps x 6 sets, Rest 2-3min b/w sets

*Use this time to work on hip mobility and glute activation*


Four rounds for time of:

10 Push Press 115/75lb

20 Box Jumps 24/20

30 Double-Unders