3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140423 – Wednesday

chicas

WOD – 15 min AMRAP (20 min)

• 500m Row
• 40 Pullups
• 40 Ring Dips
• 30 Hang Cleans 135/95#
• 30 Wall Balls 20/14#
• 20 Toes-to-bar

S1: Blue/Green Band, 115/75#
S2: Black Band, Box Dips, 95/65#, 14/10#, knees to chest
S3: Ring Rows, assisted box dips, 75/55#, 10# WB, Tuck Jumps

STRENGTH – 20 min

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

*Rest 3 min*

7 min EMOM – 3-5 HSPU or scaled equivalent

WARM UP – 15 min

Run 400m/.Row 500m

- THEN -

1 min of each:
• standing wall calf stretch (1 min on each leg)
• samsons
• slow sit ups
• good mornings
• plank hold
• spiderman lunge

 
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formats

WOD 140422 – Tuesday

man down

WOD – 30 min

Push Jerk – 5-5-3-3-3-1-1-1-1-1

S1: none
S2: none
S3: none

STRENGTH – 20 min

Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front Squat
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%

WARM UP – 10 min

• 1 min burpee broad jumps
• 1 min iron cross
• 1 min scorpion
• 1 min lunge twists
• 1 min sloppy push ups
• 1 min air squats
• 1 min russian baby makers

 
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formats

WOD 140421 – Monday

cft ladies

WOD – 40 min

5k Run

S1: none
S2: none
S3: AMRAP 30 min

STRENGTH – 0 min

None – see WOD

WARM UP – 10 min

“The Express” – to be done at a 70% tempo

Continue cycle for 6 min:

10 Up/Downs
10 Iron Cross
10 Up/Downs
10 Scorpions
10 Up/Downs
10 Sloppy Push Ups
10 Up/downs
3 min on bands for shoulders

 
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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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