3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140917 – Wednesday

mason family

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

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

In 15 min, establish a 1RM Dead Lift

C. 10

EMOMx7
3 Squat Cleans – you choose the weight

D. 15

7×5 Front Squats, across
*Start a new set every 3:00

 
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formats

WOD 140916 – Tuesday

trainers

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 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.

B. 15

Maximum Effort Row
500 meters for time

rest 10 minutes, roll / use bands, etc

C. 30

Strict Press Biathlon

  • 800m Run
  • 21 Unbroken* Strict Press, 115/75
  • 800m Run
  • 18 Unbroken* Strict Press, 115/75
  • 800m Run
  • 15 Unbroken* Strict Press, 115/75
    *200m Run penalty must be completed any time the strict press is broken.

S1: 95/65#
S2: 75/55#
S3: 45/35#

Shoulder Press (Strict Press) Demo

 
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formats

WOD 140915 – Monday

andy lift

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

Row 500m

Burgner Warm-Up x 1 with PVC pipe
Burgner Warm-Up x 1 with Barbell

B. 15

Spend 10 min working to a heavy snatch, then take off 20% and perform 1 each min for 5 minutes.

C. 10

Max unbroken Handstand Walk
*Sub max handstand hold

D. 20

“Karabel”
10 RFT of:

  • 3 Power Snatches, 135/95
  • 15 Wall Balls 20/14#

S1: 115/80
S2: 95/65, 14/10#
S3: 65/45 Power Clean, 10 WB @ 10#

WOD Demo

E. 15

Extra Credit
5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.
*start a new set every 3:00

 
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formats

WOD 140913 – Saturday

eve sat

THERE IS A 5 MIN BREAK BETWEEN SETS

A. 20

Complete a partner row to 3,000m, then perform 3 cycles of the following:

10 Light KB Swings
10 Walking Lunge Twists
10 Broad Jumps
5 Strict Pull-ups
Spend any remaining time on bands and rollers for your shoulder.

B. 40

“Eva”
5 RFT:

  • 800m Run
  • 30 KBS, 32 / 24 kg
  • 30 Pull ups

S1: Russian Standard Swings 32 / 24kg
S2: Russian Standard Swings 24 / 16kg, Band assisted Pull-ups
S3: 15 Russian Standard Swings 16kg, 15 Ring Rows

 
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formats

WOD 140912 – Friday

Twins...again

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

Perform 3 Burpees every 15 seconds for 3 minutes.

THEN

Tabata Air Squat Hold (4 cycles – 20 on / 10 off)
*Sit in the bottom of an air squat

B. 10

10 Min EMOM
Push Jerk + Split Jerk, progressive
*Perform 1 complex each min for 10 min

C. 10

10 Min EMOM
10×3 Back Squats, across (Moderate)

D. 15

5 Rounds for Time:

  • 8 Strict T2B
  • 8 Thrusters, 75/55
  • 14 Barbell Walking Lunges, 75/55

S1: Strict K2E
S2: Strict K2C, 55/45
S3: Strict Knee Raises 45/35

E. 40

Extra Credit
20 RFT:
250m Row
1 min Rest

 
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