Dodge City, KS 67801
Wednesday’s are for Weighted Planks!
WOD
5 rounds for time
12 KB Swings (70,55)
9 Toes to Bar
6 Shoulder to overhead (165,115)
200 Meter Run
Midline WOD
7 Minute Amrap
50 meters KB overhead waiter walk (55, 35)
60 second weighted Plank Hold (45,25)
Hey, Hot Tuesday!
Skill
-legless Rope Climb
(RX start from seated position, scaled start fro a standing position- no jumping)
8 minutes of practice- minimum of 6 attempts
WOD
20 minute AMRAP
1 Rope Climb
6 front squats (155,105)
12 Wall Balls (20,14)
15 second L- Hang Hold
Post total rounds
OOOOOO Lucky 7!
WOD
7 Rounds for time
7 Power snatches (115,85)
7 Burpee box jumps (24,20)
Skill/ Core WOD- 8 Minute AMRAP
15 Weighted KB Sit ups (55,35)
3 Wall Climbs
Post time for each WOD
Timed Tuesday!
WOD
strict press- 5 sets x 5 rreps work up to 5 rep max
WOD for time
Hang Squat Cleans (165,115)
10-8-6-4-2
Double Unders
20-40-60-80-100
Post 5RM strict Press and time
Oh mighty Monday!
Complete for time:
“Diane” + more fun!
21-15-9
HSPU
Deadlifts (225,135)
rest 3 minutes
9-15-21
Toes 2 Bar
KB swings (70,55)
(post two separate scores Diane and more fun)
Fun day Friday!!Hang Power Cleans 3-3-3-2-2 WOD For Time Complete: 30 Clean and Jerks (155, 105) 20 Front Squats (155, 105) 1,000 Meter Row Post total time.Hang Power Cleans 3-3-3-2-2 WOD For Time Complete: 30 Clean and Jerks (155, 105) 20 Front Squats (155, 105) 1,000 Meter Row Post total time.Strength WOD Hang Power Cleans 3-3-3-2-2 WOD For Time Complete: 30 Clean and Jerks (155, 105) 20 Front Squats (155, 105) 1,000 Meter Row Post total time.
Hang clean
3-3-3-2-2
WOD
30 clean and jerk (155,105)
30 front squat (155,105)
1000 meter row
Open Gym!!
Sore? Thursday’s are open gym! Come and work on mobility, stretching, or that lift you are having trouble with!! 6-7:30 pm
Tuesday, May 28, 2013
Thank you to all who participated in Murph today! What an amazing turnout! This looks like it will be an annual event!
Strength WOD
Thruster ladder OTM (On The Minute) for 10 min
2 reps *take bar from floor and increasing in weight to find a 2RM
WOD
5 rounds for time of
12 Hand Release Pushups
9 Hang Cleans (135, 95)
6/6 Lateral Jumps
Post 2RM and total time
Fun Day Friday
Regional WOD 4!
100 Wall Balls
100 C2B Pull-Ups
100 Pistols (Single Leg squats- alternating)
100 DB Snatches (70,50) (Alternating)
(Scaled down can be less reps, less weight, regular pull-ups)
25 minute time cap (Add one second to the total time for every rep not completed under the time cap)
Open Gym!
Thursdays are Open Gym! That means you can come in and stretch out and work on mobility, or work on something that is giving you trouble! Come on down! 6-730
