Sunday 150503

Strict Press 5-5-5-5

1-on-1 Skill Work:
Keg Clean & Press

“Christine Gone Wild”
Row 500m
12 Tire Flips
21 Box Jumps (24/20)

Buy-in:  At any point during the WOD, perform a 150′ sled pull.  150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

Sunday 150426

200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 5-5-5-5

“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.  Many individuals prefer to wear their lifting belt when doing this.

Overhead yoke carry x 50′
Zercher yoke carry x 50′
Traditional yoke carry x 50′

Build up to a 1 RM in the order listed for each style carry.  No drops allowed.  Your score is the total weight of your 3 best carries.  Rest as needed between efforts and movements.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 150419

Strict Press 3-3-3-3

Skill Work:
Atlas Stone Lifts
Video: Danielle Atlas Stone Lift

Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold

Teams of two.  50ft is redline to redline.  You may carry the stone any way how but try to carry it on your shoulder.

Partner 1 places the plate on Partner 2’s back and then performs a 100’ atlas stone carry followed by a bear crawl/run while Partner 2 holds a 30 second weighted plank hold and then rests.  Then Partner 2 will perform the carry and bear crawl/run while Partner 1 holds a 30 second weighted plank hold.

*Scale as needed x Lookbookoutlet High Neck Chiffon Dresses x Lookbookoutlet High Neck Chiffon Dresses – Animal Print

Animal print makes it to the high neck chiffon dresses too! This is one hot print this year. This bodycon, close fitting long sleeve chiffon dress inspired by x lookbookoutlet is one piece of art. When you slide into the soft touch material of stretch jersey you are transported to another world, a world of high fashion and beauty. The funnel neck on this dress makes it the perfect one for working in cooler climates. The moderate hemline gives this dress a classy feel. To help keep the material soft to the touch it is recommended to machine wash. The neutral coloring in this dress offers you many possible directions to go with pairing accessories and jewelry with the dress. If you are more of an earthy type personality, consider a light tan or silver finishing touches. If you prefer the ultimate look, consider going all black. This chiffon dress is made from Polyester and Elastane.

Sunday 150412

Bench Press 3-3-3-3

Skill Work:
Tire Flips (I prefer wearing long-sleeved t-shirts when doing these)
Video: Fahran flipping 380, 400, & 465# tires

For Time, Complete —
400m Plate or Tire Run (45/25)
15 Tire Flips
12 DB Box Step Ups (24/20 w/ 35s/25s)
200m Plate or Tire Run (45/25)
12 Tire Flips
9 DB Box Step Ups (24/20 w/ 35s/25s)
400m Plate or Tire Run (45/25)

*Scale as needed