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W.O.D.

  • TEAM WOD

    By Coach Lunney | In WOD's | on August 24, 2017

    In Teams of 2: 1 person working at a time 35 Minute AMRAP: 50 Pistols/OvH  Lunges w/ Med Ball Run 400 40 Mad Russians W/Med Ball (over and back 1 rep) Run 400 30 Front Squat  (95,65 ) (75,55) (55,35). ** 115,75 Run 400 20 Strict Hspu/Pike Push Ups/ hrpu  ** deficit. 45 + 25’s […]

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  • WOD

    By Coach Lunney | In WOD's | on August 23, 2017

    Warm Up 2 Rounds of: ** Row 250/Run 200 ** 6 TGU (3 each side) ** 10   Mountain Climbers (10 each side)   4 Rounds Not for time: 12 Single Arm DB Push Press (6 each arm) Single Arm OH Carry X 50 Feet. ( Down and back) 100 total feet 12-15 Rower Jackknifes […]

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  • WOD

    By Coach Lunney | In WOD's | on August 21, 2017

    Front Squat – 5 X 4 @ 70% ** 5 + Strict Pull ups after each set   12 Minute AMRAP: 30 Dubs 12 Deadlifts (155,105) (135,95) (115,75) 9 Hang Power Cleans 6 Push Jerks   Cash out: 5 Sets (AFAP: 15/10 Cal Bike Run 200 Meters Rest as Needed   Additional work: 5 X […]

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  • WOD

    By Coach Lunney | In WOD's | on August 18, 2017

    Strength: build to heavy max for the day Snatch 1-1-1-1-1 C&J 1-1-1-1-1   For Time: Run 400 21 Thrusters (95,65) Rest 2 minutes Run 400 15 Thrusters (115,75) Rest 2 Minutes Run 400 9 Thrusters (135,95) Rest 2 Minutes Run 400 6 Thrusters (155,105) Rest 2 Minutes Run 400 Rest 2 Minutes 3 thrusters (185,125) […]

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  • WOD

    By Coach Lunney | In WOD's | on August 17, 2017

    Strength: (go ahead and partner up now) Chin ups EMOMx6 Even: Partner 1 ME chin-ups Partner 2 rest Odd: Partner 2 ME chin-ups Partner 1 rest   Team WOD : 30 Minute AMRAP: 30 – partner MB squat toss over box partner 1 performs a squat w/MB then tosses MB over box to partner 2, […]

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  • WOD

    By Coach Lunney | In WOD's | on August 16, 2017

    Strength : Deadlift 5 X 4 @ 75% 3 Rounds for max reps :45/:15 rest Dubs Deadlifts (225,155) (205,135) (185,125) HSPU KB Swings (24,16)   Accessory WOD: 2 RNFT: 8-10 KB DB RDL (Heavy) 10 Bar Roll outs **Cash out 6 X 200 Sprints **200 to 600 mark to avoid running on the gravel  

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  • WOD

    By Coach Lunney | In WOD's | on August 15, 2017

    Strength 2 Power Clean +1 squat clean 5 sets @ 70 @ of clean 1 RM   WOD: 3 RFT 15 Hang Power Clean (135,95) (115,75) (95,65) 15 Push Press (Same Bar) 20 T2B/ Leg Raises to Bar/Med Ball Sit Ups **15 Minute Cap   Cash out: 1-2 Mile run   Additional: Muscle snatch 3X2 […]

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  • WOD

    By Coach Lunney | In WOD's | on August 14, 2017

    Back Squat – 5X5 (75%) Superset Strict Pull ups- 5X5 **perform 5 squats, rack weight, straight to pull ups   WOD: 5 Rounds: 1:00 Row 1:00 DB/KB Front Rack Walking Lunge.  ( 24,16) 0r (50,30)  ** Open Standards 1:00 Burpees 1:00 Rest ** Start at different stations if need to share Db’s Additional: Push Press […]

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  • WOD

    By Coach Lunney | In WOD's | on August 11, 2017

    ** TEAM WOD Tomorrow @ 9 AM!! Strength: Power Snatch EMOM x 10 2 reps @ 70% of 1 rep max snatch “Amanda .45” (20 min cap) 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatch 135/95 Scale option (Power Snatch) 13-11-9-7-5 CTB Pull-ups/pull-ups/ring or bar rows Ring/Box dips (Rep scheme for pullup/dip sub would look […]

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  • “Cooper”

    By Coach Lunney | In WOD's | on August 10, 2017

    “Cooper” Corporal Bill Cooper was killed in the line of duty 10 August 2016 while responding to a domestic disturbance call. Cpl Cooper had been with the Sebastian County Sheriff’s Office since 2001 and prior to that had been employed by the Fort Smith Police Department for five years. He was also a Marine Corps […]

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