3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140424 – Thursday

faces

WOD – 20 min AMRAP (30 min)

Jack” 20 Min AMRAP

  • 10 Push Press 115/75#
  • 10 KB Swings 24/16kg
  • 10 Box Jumps 24/20”

S1: 95/65#
S2: 75/55#, 16/8kg, step ups
S3: 55/45#, 8kg, step ups 20/18″


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

STRENGTH – Post WOD – 20 min

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

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

WARM UP – 10 min

“Rig Circles”
• Run 1 lap around the rig, perform 10 jumping squats
• Run 1 lap around the rig, perform 10 samson lunges
• Run 1 lap around the rig, perform 10 slow mountain climbers
• Run 1 lap around the rig, perform 10 sloppy push ups
• Run 1 lap around the rig, perform 10 boot strappers

 
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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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