WOD 5/28/14

High Bar Back Squat Max Effort 1rm or 6×6 at 70% Today is the first day in a multiple week squat cycle where we will perform back squats Monday, Wednesday, Friday and Saturday.  If you haven’t tested squat max in the last 4 weeks do so today.  If you competed in the powerlifting meet last…

WOD 4/25/14

Max Effort Lower Body Overhead Squat : 1 Rep Max Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/75 lbs 7 Burpee (Bar Facing)s Buyout Tabata Hollow Body (always keep lower back in contact with floor.  Drop legs when necessary and cross arms across chest if necessary as well.  Same…

WOD 4/24/14

Every 1 min for 10 mins do: 3 Power Cleans, 70% 1RM 1 Front Squat, 70% 1RM Then: The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle.  Final score is the total number of reps for all 5…

Elisabeth Akinwale

WOD 4/23/14

Narrow Grip Bench Press 3×8

Bent Over Rows 3×8


100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups


Muscle Up Challenge

Tricep Extensions 3×12

Row 4×500 meters with 100 easy between pieces.

WOD 4/22/14

Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs.  This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well.  Most can’t do it at all.  (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…

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
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
2×200 Tire Drags