3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141025 – Saturday

chris_burpees
A. 20
“Team Relay Warm Up”
With two teams, mark out 50m. Athletes must complete the following for 50m followed by a 50m sprint back to the start line.
  • Bear Crawl
  • Broad Jump
  • Walking Lunge
  • Crab Walk
  • Burpee Broad Jump
The first athlete will Bear Crawl 50m at the call of “Go!”. Once the 50m mark is reached the athlete will sprint back to tag the next person on the team. Athlete 2 will begin the bear crawl and sprint. This will continue until Athlete 1 is back to the front of the line.
B. 40
“Riley” For time:
  • Run 1.5 miles
  • 150 Burpees
  • Run 1.5 miles
    *Rx will wear a 20# vest
S1: no vest
S2: 1 mile run, 100 burpees, 1 mile run
S3: 800m run, 75 burpees, 800m run
 
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formats

WOD 141024 – Friday

proper

A. 10

“Sevens”
7 Up/downs
7 Straight-leg Deadlift (barbell)
7 Up/downs
7 Hang Power Cleans (barbell)
7 Up/downs
7 Overhead Squats (barbell)
7 Up/downs
7 Hang Squat Cleans (barbell)

B. 15

8×2 Back Squats (progressive, heavy)

*New set ~ 90 sec

C. 10

In 10 min, work up to a heavy set:
  • 1 High Hang Squat Clean + Push Jerk + Split Jerk

D. 15

For time:

  • 30-20-10 Squat Cleans, 135/95
  • 500m Row after each round of cleans
S1: 95/65
S2: 75/55
S3: 75/55 Power Cleans

 
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formats

WOD 141023 – Thursday

lashama climbs

A1. 10

  • 1 min up/downs w/ 1 sec pause at bottom
  • 1 min PVC good mornings
  • 1 min PVC dislocates
  • 1 min PVC OHS
  • 1 min jumping squats (slow)
  • 1 min slow GHD

A2. 10

Work T2B / Kipping with Instructor

B. 15

For time:
  • 20 Box Over Burpees 20″ (all)
  • 20 T2B
  • 15 Box Over Burpees 24″ (all)
  • 15 T2B
  • 10 Box Over Burpees 30″ (all)
  • 10 T2B
S1: Step ups
S2: Step ups, 20-24-24″, knees to chest
S3: Step ups, 20″ all, tuck jumps
 

C. 15

15 min AMRAP
  • In teams of 3, accumulate as many rounds as possible of: 400m run
    *One person works, partners rest. Score is total completed rounds. 

 
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formats

WOD 141022 – Wednesday

running

A. 20

5 min of: “Junkyard Dog Warm Up”
5 min of: “Burgner Warm Up” with PVC
10 min of: Double Under work with instructor / roll shoulders
 
Block B & C may be interchanged with 1/2 class going C first and half class going B first. 

B. 15

For time:

  • 50-40-30-20-10 Wall Balls 20/14# – 10/9′
  • 100-80-60-40-20 Double unders
S1: Half DU
S2: 2x singles, 14/10#
S3: singles, 14/10# – half rep WB
 
Rest 10 min

C. 15

Strict “JT”
21-15-9 of:

  • Strict HSPU
  • Strict Ring Dips
  • Strict Push ups
S1: kipping allowed
S2: kipping 1 abmat, ring dip w/ bands
S3: box hspu, static ring hold w/ band, elevated push ups

 
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formats

WOD 141021 – Tuesday

paul katie

A1. 10

Tabata Warm-Up (half cycles of):
  • Jumping Squats
  • Supermans
  • Slow Push-ups
  • Boot Strappers
    *Go through each cycle 4 times. 1 cycle = 2 total min.

A2. 10

Spend 10 min and work up to a heavy clean
 
B 1-4. 40

With a Running Clock…

B1. 10

Death by Power Clean, 225/155

at the 10:00 Mark:

B2. 10

Death by Power Clean, 205/140

at the 20:00 Mark:

B3. 10

Death by Power Clean, 185/135

at the 30:00 Mark:

B4. 10

Death by Power Clean, 135/95

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.  For the first three weights you will be capped at 10 mins.  For the final weight go for as long as possible.  Your will have four scores; completed rounds + reps for each weight.

 
S1: Reduce by 40/30#
S2: Reduce by 60/45#
S3: Reduce by 80/60# (last round – 95/65)

 
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