Month: September 2015

IMG_6746CFE:

MOB/DYNWU

LI

3200m Run.

3M Rest.

1600m Run.

90s Rest.

1200m Run.

Then:

30 Lying T2B

2M Planks

CF:

ROMWOD/MOBWOD

A. Back Squat

80% for 3 by 8

 

B. 10M EMOM

13 CAL Row

 

C. 4 RFT:

4 Hang Snatch (135/95)

8 Box Jumps (24/20)

12 OTBB Burpees

IMG_6732CFE:

MOB/DYNWU

SI

3 by 600m 45s Rest

4 by 800m. 60s Rest

Then:

10-1 

Vups/Superman

CF:

ROMWOD/MOBWOD

 

A. DB WOD: 8M AMRAP: For Quality

6 G2O

8 Split Jumps (4 EaSide)

10 Sit-up Getups

*Choose a Manageable Weight for Quality Reps

 

B. Back Squat (Day 1: New Cycle)

10 by 3 @ 65%

 

C. 8M CAP: Score Time or Reps Completed

10 Thrusters (95/65)

6 Pull-ups

6 Hand Release Pushups

10 Thrusters (135/85)

6 Pull-ups 

6 Hand Release Pushups

10 Thrusters (155/105)

6 Pull-ups 

6 Hand Release Pushups

IMG_6730FREE WORKOUT with FREE CHILD WATCH today!! Bring a Friend for our 9am Community WOD!! Please note that this WOD is not for current members unless you are bringing a friend to try it out for the first time!! You may come to our Free Community WOD 1-3 times but after that we ask that you pay a Drop In fee.

 

CFE:

*Please come Early to MOB/DYNWU

Peterson’s Ghost

 

CF:

MOBWOD/ROMWOD

DYNWU

A. For Time:

20 Burpees

400m Run

50 Wallballs (20/14)

40 KB SDHP (53/35)

30 Box Jumps (24/20)

50 Wallballs (20/14)

30 Box Jumps (24/20)

40 Goblet Pistols (53/35)

50 Wallballs (20/14)

400m Run

20 Burpees

 

IMG_6737CFE:

MOB/DYNWU

“RENE” 

7 Rounds:

400m Run

21 Walking Lunges

15 Pull-ups

9 Burpees

 

 

 

CF: 

ROMWOD/MOBWOD

6M Jumping DYNWU. 2M with Rope. 2M with Boxes. 2M Body Weight.

 

A. Jerk behind the Neck from Rack 

*Athletes still working Speed, Foot Work or Bar Path should stick with Front Rack Jerks

3 by 5 @ 70%

 

B. 5 RFT:

*Athletes with Shoulder Problems or Core Deficiency should work Front Squat instead of OHS

5 OHS (115/75)

15 Push Press (115/75)

35 Cal Row

IMG_6731CFE:

MOB 

DYNWU

21-18-15-12-9-6-3

Wallballs

Sit-ups

300m Run

 

CF:

ROMWOD/MOBWOD

 

A. Core Tabatas

Lying Hollow Body Hold utilizing Wall

90 degree Shoulder Stand

Vups

Cal Row

 

B. Score Total Time:

800m Run

3 Rounds: 

6 Hang Squat Cleans (165/115)

30 Dubs

Rest 3M. 

3 Rounds:

6 Hang Squat Cleans (185/135)

60 Dubs

800m Run

 

 

IMG_6729CFE:

MOB/DYNWU

Jump Rope Buy In

800m Run

5 HSPU or 10 Declines

30 Goblet Squats

800m Run

4/8 HSPU

20 Goblet Squats

800m Run

3/6 HSPU

10 Goblet Squats

800m Run

 

CF:

MOBWOD/ROMWOD

DYNWU

Partner WOD: 22M AMRAP

30  Alt Snatch (135/95)

20 Alt Snatch (145/105)

10 Alt Snatch (155/115)

1M Weighted Vest Run (45/25)

*It’s an AMRAP so if you Complete Run you start the again on the Snatches. Score Total Reps Completed. 

 

 

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