3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140419 – Saturday

mc stephen

WOD – Partner WOD – 30 min

With one person working at a time, complete:

  • 100 pull-ups
  • 800m run*
  • 42 Thursters 95/65#
  • 1600m run*
  • 42 Thrusters 95/65#
  • 100 Pullups

*Only one team member will run at a time. Half the total distance per person (400m/800m).

S1: blue or green banded pull-ups
S2: black banded pull-ups, 75/55# thrusters
S3: ring rows, 55/45#

STRENGTH – 15 min

Group A: Movement review with instructor
Group B: Work up to a heavy Thruster single

WARM UP – 15 min

Run 400m
10 GHDs
10 Sloppy Push ups
20 Scorpions
20 Iron Cross
10 Jumping Squats
10 Samsons

Then spend 3 min warming up shoulders with PVC pipe

 
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formats

WOD 140418 – Friday

lance

WOD – 20 min cut (25 min)

“Ryan”
5 Rounds for time:

  • 7 muscle ups
  • 21 burpees

S1: banded bar MU
S2: C2B pullups x 2
S3: Banded C2B x 1 or Ring rows x 2

STRENGTH – 15 min

Spend 15 min with instructor on your ring weakness (dip, grip, kip)

WARM UP – 20 min

“Roxanne”

- THEN -

3 cycles of:
30 sec double under max effort
30 sec boot strappers

 
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formats

WOD 140417 – Thursday

j_mac

WOD – 15 min

Run 1 mile

S1: none
S2: none
S3: none

How can you make a 1 mile demo video interesting? Donuts…

STRENGTH – Post WOD – 25 min

Back Squat
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

WARM UP – 15 min

  • 10 Straight Leg DL w/ bar
  • 10 Samsons
  • 10 Straight Leg DL w/ 95/65#
  • 10 Samsons
  • 10 Straight Leg dl W/ 135/95#
  • 10 Samsons

Spend remaining time rolling glutes and quads

 
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formats

WOD 140416 – Wednesday

Kelsey_Taylor

WOD – 15 min

7 Min AMRAP

  • 10 DL 225/155#
  • 10 Box-over-burpees 20” – men & women

*Step-up-and-overs are permitted

S1: 185/135#
S2: 155/105#
S3: 95/65#

STRENGTH – 20 min

7 min EMOM – Double Unders (gold standard of 50 ea min)

*Rest 3 min*

7 min EMOM – 1 heavy DL (add weight as needed each min)

WARM UP – 15 min

1 min of each of the following:

  • Slow up/downs
  • Supermans (hold 1 sec, down 1 sec)
  • Burpee Broad Jumps
  • Arm Circles
  • Good Mornings
  • GHD sit ups
 
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formats

WOD 140415 – Tuesday

sunglasses

WOD – 45 min (40 min cut)

7 Rounds for time:

  • 500m Row
  • 15 T2B
  • 30 Push-ups

S1: Knees-to-elbows
S2: Knees-to-chest
S3: v-ups, elevated surface push-ups

STRENGTH – 0 min

None – see WOD

WARM UP – 15 min

Spend 10 min warming up with:
Rower Slide Step

*In between turns, prep hips and shoulders for WOD

 
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