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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on April 13, 2018

    ** TEAM WOD Tomorrow morning @ 9 am!! ** Please sign up on the Whiteboard if you can volunteer to judge to be a part of Pit Crew Next Saturday for Festivus Games!! TY   STRENGTH SQUAT CLEAN Build to a heavy single in 15 minutes WORKOUT 4 Rounds 30 seconds of Max Calories on […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 12, 2018

    Team Fight Gone Bad 3 Rounds: 2 Minute Stations for Max Reps: Wall Ball (20/14) SDHP (75/55) Box Jump (20) DB Power Clean to OH   (50/35)  (55/20) Calorie Row -1:00 Rest- Partners can alternate as needed. Group switches stations together, no transition between stations.

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  • WOD

    By Coach Lunney | In WOD's | on April 11, 2018

    AMRAP x 12 MINUTES 30 Double Unders 15 KB Swings (70/35) 30 Double Unders 15 HRPU/ 10 HSPU FINISHER 2-4-6-8-10-8-6-4-2 2-4-6-8-10-8-6-4-2 DB Double Bicep Curls (both arms at same time) (30/20) DB Double Bent Over Row (both arms at same time)       A. CONDITIONING 14 Sets 500m row (2k PR pace) Rest 2min […]

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  • WOD

    By Coach Lunney | In WOD's | on April 10, 2018

    WORKOUT Part 1 For Time 1K Row -rest as needed- Part 2 AMRAP x 7 Minutes Max Push Press (95/65) *Every time you break, 15 Air Squats       A. CONDITIONING 3 sets (4 hour pace) 20 Min Cals on Bike *every 5 min get off and perform 75 DU Rest 3 min between […]

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  • WOD

    By Coach Lunney | In WOD's | on April 9, 2018

    STRENGTH EMOM x 10 Minutes 3 Heavy Touch-n-Go Deadlifts *Same weight WORKOUT FOR TIME Run 800m Then 10-8-6-4-2 Deadlift (225/155) Bar Facing Burpee *Time Cap: 12 Minutes       A. CONDITIONING 1.5mi @ 2:00min slower than mile PR Rest 3 min 1mi @ 16s/mile faster than the pace used for the 1.5 mile Rest […]

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  • WOD

    By Coach Lunney | In WOD's | on April 6, 2018

    ** TEAM WOD TOMORROW @ 9 AM!!   SKILL 8:00 Skill Development Pistols -2:00 Rest- 8:00 Power Clean Development WORKOUT AMRAP x 15 MINUTES 1 Shuttle Run 20 Air Squats (or 10 pistols) 3 Power Clean (225/155)(185,125) (155,105) (135,95)

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 5, 2018

    WORKOUT Partner Workout, Teams of 2 AGAINST 24 MINUTE CLOCK 150 Calorie Bike 75 Box Jump (30/24) 150 Calorie Row In the remainder of time… Max Burpees (singles, you go / i go) *Move to burpee no matter what at 22:00 FINISHER 5×6 DB Floor Press (for quality)

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  • WOD

    By Coach Lunney | In WOD's | on April 4, 2018

    FOR TIME 150 Double Unders 50 Walking Lunges 25 Up-Downs 50 KB Deadlifts (53/35 each hand) 25 Up-downs 50 Walking Lunges 150 Double Unders *16 Minute Time Cap    

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  • WOD

    By Coach Lunney | In WOD's | on April 3, 2018

    WORKOUT AMRAP x 5 MINUTES Max Wall Ball (20/14) -rest 2:30- AMRAP x 5 MINUTES Max Calorie Row -rest 2:30- AMRAP x 5 MINUTES Max Power Snatch (135/95     COMPETE: A. CONDITIONING EMOM x 30 Minutes 1st: 10-15 Burpees 2nd: 50-75 DU 3rd: :50 EZ Bike B. WOD C. BIAS WORK: STRENGTH Snatch Warm-up […]

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  • WOD

    By Coach Lunney | In WOD's | on April 2, 2018

    STRENGTH Build to a Heavy 5 Rep Push Jerk WORKOUT EMOM x 12 MINUTES Odd: 10 KB Swing (70/53) + 5 Push Jerk (135/95) Even: 15 Sit-ups + 5 Strict Knee 2 Elbow       COMP!! A. CONDITIONING 3 sets (4 hour pace) 18 Min Cals on Bike Rest 3 min between B. Class […]

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