3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141121 – Saturday

Have you tried out our PR triangle yet?

Have you tried out our PR triangle yet?


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. 20

Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

C. 30

Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:

  • Overhead Squats, 95/65
  • Box Jump Overs, 24/20
S1: 75/55
S2: 55/45
S3: 55/45 Front Squats
 

Immediately followed by:
40-30-20-10 of:

  • Wall Balls, 20/14
  • Burpees
S1: None
S2: None
S3: None

 
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formats

WOD 141121 – Friday

workin hard

A 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

B. 15

Front Squat, 10×3 across

*Begin a new set every 90 sec

C. 25

For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set
  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats
S1: 115/75
S2: 95/65, banded pull-ups
S3: 65/45. ring rows, elevated push-ups

 
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formats

WOD 141120 – Thursday

closer to the heater

A1. 10

Tabata Warm Up
Complete 4 cycles of the following – in order:
  • Wallballs (light)
  • Supermans (1 sec pause at the top)
  • Spiderman lunges
  • V-ups
Spend any remaining time with barbell working on the third pull or receiving position without any weight.
 

A2. 10

“Recovery Thursday”
External Rotation and Elbow Pain in the Front Rack

B. 20

20 min AMRAP
In teams of 2, complete as many rounds as possible of the following:
  • 20 / 17 Cal Row
  • 20 Box Jump Overs 20″ all
  • 50m walking lunge (25 down, 25 back)
  • 20 Box Jump Overs 20″ all
  • 20 / 17 Cal Row
    *1 partner working at a time. Score as completed rounds and completed round sections
S1: none
S2: none
S3: none
 
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formats

WOD 141119 – Wednesday

charlotte

A 15

  • 10 PVC Good Mornings
  • 10 Slow Air Squats
  • 10 Leg Swings (each leg)
  • 10 Sloppy Push-ups
  • 10 Barbell Good Mornings
  • 10 Jumping Squats
  • 10 Leg Swings (each leg)
  • 10 Sloppy Push-ups
  • 10 Barbell Good Mornings
  • 10 Burpees
  • 10 Leg Swings (each leg)
  • 10 Sloppy Push-ups

B. 40

In 5 min, complete a round consisting of:
  • 10 Power Snatches 75/55#
  • 100 Double Unders
    *Add 20/10 each 5 min round until you are no longer able to complete the work in the time cap. 
Example: Round 1 75/55, Round 2 95/65, Round 3 115/75
 
S1: The only scale for DU is 50 lateral jumps over your barbell. 
S2: 50 Lat jumps & Scale to Front Squats
S3: None

 
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formats

WOD 141118 – Tuesday

waiting

A 10

1 min burpee broad jumps
1 min walking samson lunges
1 min inchworms
1 min scorpion
1 min iron cross
1 min American (Russian) baby makers
Spend any remaining time on the rower

B. 20

5 SLOW rounds of (not for time):

  • 3 Strict HSPU
  • 6 Strict TTB
  • 12 Air Squats
  • 18 Cal Row
    *Focus on perfect positionsS1: 1 abmat
    S2: 2 abmats, strict knees to chest
    S3: 2 x strict std push-ups, 10 count knee to chest hold

C. 20

EMOM x 20

  • Odd: 8-15 Burpees
  • Even: 8-15 Ring Dips

Scale as needed.

 
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