WOD – October 1, 2015

Due to construction inside the gym, TeamWOD will not be held this Saturday, Oct. 2nd. We hope to have the lifting platforms and other exciting changes finished over the weekend!

Barbell Club will still meet at 8:30 AM.
WOD
Fran
21-15-9
Thrusters
Pull Ups
-then-
Partner Strength
You and a partner will work to find a max combined weight.
One partner can Snatch and the […]

By |September 30th, 2015|WOD|0 Comments

WOD – September 30, 2015

Strength
3 Sets of:
8-10 Single Arm Kb Rows
45 second Plank Hold (Advanced Handstand Hold)
6-8 Strict Toes-to-Bar
WOD
Death by 10m Shuttle Runs.
 

By |September 29th, 2015|WOD|0 Comments

WOD – September 29, 2015

Strength
Power Snatch – establish a heavy Power Snatch for the day.
WOD
8 Min AMRAP
10 Power Snatch (95/65)
10 Step Up and Overs

By |September 28th, 2015|WOD|0 Comments

WOD – September 28, 2015

Strength
Back Squats
Every 2 Minutes for 10 Minutes: 6 Back Squats @70% of 3 Rep Max
WOD
12 Min AMRAP
7 Push Press (95/65)
8 Burpees over the bar
200 Meter Run

By |September 27th, 2015|WOD|0 Comments

WOD – September 25, 2015

In case you missed it on our Facebook page, we wanted to share Becky’s post here too. Letter from Becky

 
Strength
Deadlift – 5×3@70%
*If you are sore from the Tire Flips yesterday, stay light in the deadlifts and work on technique. Work on Tempo 3 Seconds on the way up and 3 Seconds on the way down. […]

By |September 24th, 2015|WOD|0 Comments

WOD – September 24, 2015

Partner AMRAP:
20 Tire Flips
800 Meter Burden Run (20/14 Medicine Ball)

*800 Meter Run is relay style, Partner 1 runs 400 then Partner 2 runs 400.

Optional After Party

By |September 23rd, 2015|WOD|0 Comments

Upcoming Changes to MidState Kids

It has been a year since Midstate has opened and what a year it has been! Before these doors opened, there was so much more. There were late night meetings, all day cleanings, and lots of brainstorming for what this place was to be. It was exciting and awesome to be a part of. I […]

By |September 23rd, 2015|Blog|0 Comments

WOD – September 23, 2015

WOD
Part I:
21 Minute EMOM:
Minute 1: 8 Burpee-Over-Box
Minute 2: 15 Jumping Air Squats + 10|6 HR Push Ups
Minute 3: 20 Kb Swings (53/35)

*For each station the goal is to work for a maximum of :45 and rest/transition for :15.  Modify and scale reps if needed to meet the work to rest ratio

Part II
4 Sets of:
60 Seconds Strict HSPU
60 […]

By |September 22nd, 2015|WOD|0 Comments

WOD – September 22, 2015

Strength
2 Position Snatch – Hang Power, Floor Full
*If you are still learning the Snatch do the same positions but for the “Floor Full” catch in power then do an Overhead Squat.
WOD
7 Minute Climb:
1 x Snatch Complex (95/65)
25 Double-Unders
2 x Snatch Complex
25 Double-Unders
3 x Snatch Complex
25 Double-Unders
4
25
5…
*Snatch Complex: Round 1: 1 Snatch DL + 1 Snatch + 1 OHS, Round 2: […]

By |September 21st, 2015|WOD|0 Comments

WOD – September 21, 2015

Strength
Back Squat – Find a 3 Rep Max for the day
*This may not be you best 3 Rep Max of all time but it is going to serve as a starting point for some squatting we will be doing soon 😉
WOD
3 Rounds For Time:
400 Meter Run 
21 Burpees

By |September 20th, 2015|WOD|0 Comments