WOD – March 30, 2018

Strength/Skill
Snatch work – Take 15 Minutes to work from either the Hi-Hang, Hang, or Floor.
WOD
For Time:
2,000 Meter Row OR 1600 Meter Run 
30 Power Snatch (135/95)
10 Ring Muscle Ups (10 Chest to Bar + 10 Dips)
Optional Maintenance: 
Bulletproof Shoulder Routine

Optional but we’ll totally judge you if you don’t do it. 😉

Side plank reverse fly 20 reps each […]

By |March 29th, 2018|WOD|0 Comments

WOD – March 29, 2018

Strength/Skill
Deadlift 5-5-3-3-3-1-1-1-1 (60-70%/70-80%/80-90%+)
WOD
4 Rounds for time:
15 Box Jumps/Steps (30/24)
400 Meter Run

By |March 28th, 2018|WOD|0 Comments

WOD – March 28, 2018

STRENGTH/SKILL

Bench Press 3×3 Heavy 
Then,
Bench Press 2×12-15 reps

WOD

7 Min AMRAP:
15 Cal Row 
15 H/R Push Ups

By |March 27th, 2018|WOD|1 Comment

WOD – March 27, 2018

Strength/Skill
4 Sets for quality:
Step Back Lunges – 12 each leg
Side Planks – :30 sec each side
WOD
3 Rounds of 1 Minute Intervals:
1 Minute – Front Rack Hold 
Rest – 1 Minute 
1 Minute – Sled Push
Rest – 1 Minute
1 Minute – Row
Rest – 1 Minute 

By |March 26th, 2018|WOD|0 Comments

WOD – March 26, 2018

Strength/Skill
1 Power Clean + 5 Push Press
*Work to a max for the day
WOD
“Mind Eraser”
20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run 
M|Fit
Super Set:
DB Bench Press 4×10 
DB Deadlift 4×12-15

Then,

1-10
Box Jumps/Steps
DB Thrusters 

By |March 25th, 2018|WOD|1 Comment

Open WOD 18.5

Open WOD 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Variations
Rx’d: (Ages 16-54)
Men […]

By |March 22nd, 2018|WOD|0 Comments

WOD – March 22, 2018

To close out The Open we want to celebrate and go out with a bang. We will be having a Spirit Open so wear your most spirited MidState gear. Plan on staying after for some pizza! 🙂
WOD
In teams of 3
20 Minutes for Max Calories (1 partner at a time)
10 Minutes for Max Wall Balls (1 Partner […]

By |March 21st, 2018|WOD|0 Comments

WOD – March 21, 2018

Don’t forget this Friday is 18.5 and pizza where the post WOD is eating 18.5 pieces of pizza!
Bulletproof Shoulder routine 

Flow through one round of the following:

Side plank reverse fly 20 reps each side
Modified Push up “Y” hold 15 seconds each side
Scap Push Ups 15 reps
T’s 5 reps (5 sec hold) 5 reps (5 sec hold) […]

By |March 20th, 2018|WOD|0 Comments

WOD – March 20, 2018

Strength Day
Take about 15 minutes each movement

Back squat 10-8-6-4-2 reps
Bench Press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.
Optional conditioning
500 Meter Row

By |March 19th, 2018|WOD|0 Comments

WOD – March 19, 2018

Thank you so much to everyone who helped us celebrate St. Patty’s day, and thank you to the Lodwick family for the fantastic food! To close out The Open we want to celebrate and go out with a bang. We will be having a Spirit Open so wear your most spirited MidState gear. Plan on staying […]

By |March 18th, 2018|WOD|0 Comments