WOD Wednesday Dec 7, 2016

Strength :
Bench Press 5-5-5
….. Then
Stiff Leg Deadlift 5-5-5-5
Good Mornings 10-10-10-10
( both done with light barbell for warm up to deadlifts )

WOD :
5 Handstand Push ups( scale to 10 hand release push ups, scAle up to 10 handstand push ups )
10 deadlifts 225/155
10 V – ups
20 bar jump overs ( total )
X 5

WOD Tuesday Dec 6, 2016

Strength :
POWER CLEAN
On the 0:00 – 3 Reps @ 50% of 1RM Clean
On the 1:00 – 3 Reps @ 55% of 1RM Clean
On the 2:00 – 2 Reps @ 60% of 1RM Clean
On the 3:00 – 2 Reps @ 65% of 1RM Clean
On the 4:00 – 1 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75% of 1RM Clean
On the 7:00 – 1 Rep @ 80% of 1RM Clean
Minutes 8, 9, and 10… three heavy singles

WOD:
12 calorie row
12 power cleans 95/65
AMRAP 3 minutes

Rest 3 minutes

18 Sit ups
18 Medball cleans
AMRAP 3 minutes

WOD Monday Dec 5, 2016

Strength :
Today’s strength is a stamina test , please write it down or keep track of it somehow as we will retest :) Your score is the total wall ball time and weight of wallball used (Not including the row, the row is just to make sure you are warmed up for the wallballs )

UNBROKEN SETS
21-18-15-12-9-6-3
You must at least set the wallball down between sets , but the amount of rest you take is up to you , just remember the next set needs to be unbroken . Pick a weight and height you can do unbroken if you need to scale .

WOD
5 ring muscle ups ( sub burpee chest to bar pull ups )
10 Power Snatch 95/65
15 box jump overs
X 3 rounds

WOD Friday Dec 2, 2016

Strength :
3-3-3-3 strict press
6-6-6-6 barbell rows

WOD:
50 double unders
40 sit ups
30 box step ups 55/35 (total)
20 push press 95/65
10 Thrusters 135/95
10 pistols (total)
20 push ups (hand release )
30 Box jumps
40 flutter kicks
50 double unders

WOD Wenesday Nov,30 2016

Due to having to cancel most classes yesterday we will re do yesterday’s WOD. If you were one of the lucky ones who have already done this one you can do Modays or coach choice !

Strength :
OHS mobility and work

WOD :

AMRAP 3 min

18 OHS 85/55

18 burpees

remaining time Row for Cal

–Rest 3 min–

AMRAP 3 min

15 OHS 95/65

15 burpees

remaining time Row for Cal

–Rest 3 min–

AMRAP 3 min

12 OHS 115/75

12 burpees

remaining time Row for Cal
*Sub front squat if unable to do OHS
Check Facebook for cancellations.

Tuesday November 29, 2016

4:15 & 5:30 classes cancelled. I was hoping it would get better but no such luck! Interstates are now closed and no travel advisory in Spearfish. A WOD is not worth you traveling for :( Stay safe and keep the roads clear for plows and emergency vehicles.

WOD Tuesday November 29, 2016

Strength :
OHS mobility and work

WOD :
AMRAP 3 min
18 OHS 85/55
18 burpees
remaining time Row for Cal
–Rest 3 min–
AMRAP 3 min
15 OHS 95/65
15 burpees
remaining time Row for Cal
–Rest 3 min–
AMRAP 3 min
12 OHS 115/75
12 burpees
remaining time Row for Cal

*Sub front squat if unable to do OHS

Check Facebook for cancellations.

WOD Monday Nov 28, 2016

Apparel orders going in today !!! check Facebook for any last minute orders

Strength :
Bench press 3-3-3-3

WOD :
15 Power cleans 95/65
30 double Unders
15 toes to bar
30 Mt.climbers (total )

AMRAP 14 minutes

WOD Friday Nov 25, 2016

NO 6:00 am or 8:30 am class Friday .

Strength :

3-3-3-3 full cleans

WOD :
1 minute push ups ( scale up to HSPU)
1 minute rest
1 minute sit ups
1 minute rest
1 minute row
1 minute rest
1 minute wallballs

X2