Skill: Monkey bars 10/12 minutes working on monkey bars and or grip Farmers walks AMRAP 5 Minutes of: -5 Pull-ups -3 Snatches @75/55 -5 Toes to bar -3 Push press @75/55 Rest 3 minutes then: AMRAP 5 minutes of: -20 Double unders -5 KB snatches left -5 KB snatches right -5 American swings
4:30pm Open Gym 6:30pm Sea/Land RUCK WODS with Bryan Singelyn
Strength: Deadlift 10 Minutes to work up to a 3 rep heavy DL For time of: -10 Box jumps @24/20 -3 Barbell complex @135/95 (1 Deadlift, 1 Barbell burpee, 1 squat clean) -8 Box jumps @24/20 -3 Barbell complex @135/95 (1 Deadlift, 1 Barbell burpee, 1 squat clean) -6 Box jumps @24/20 -3 Barbell complex …
4:30pm Open Gym 6:30pm RUCK WODS
4:30pm Open Gym 6:30pm RUCK WODS
4:30pm Open Gym 6:30pm Ruck workout
7:30 a.m. and 8:30 a.m. Endurance WOD as individual option must be started at 7:30am only. The endurance WOD is never posted. Team WODS (7:30 a.m. and 8:30 a.m.) For Time: -20 Pull-ups -10 Calorie Row -5 Push-jerks @135/95 -18 Ring dips -20 Calorie Row -5 Push-jerks @135/95 -16 Pull-ups -30 Calorie Row -5 Push-jerks …
7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) 10 Rounds for time of: -10 Sandbag thrusters @60/40 -1 Rope climb @15’ -4 Sandbag get-ups @60/40 -2 Deadlifts @1.5 times BW -400 Meter run w/ruck or sandbag Regular WODS For time: -20 Overhead squats -20 Box jump overs …
7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) -100 Weighted pull-ups (Use weight vest or chains @20/10 pounds) -100 Bench press @75% of Body weight *Every 5 minutes run 800 meter Regular Teams of 2 with partner WOD at 7:30 or 8:30am: For time: 10-1 Pull-ups Then …
Strength: Press out of rack -8 rounds of 2 (warm up then the 8 rounds are 80% maximal effort) -Between sets of press work. Do 5-8 reps of bent rows AMRAP 3 Minutes of: -1 Squat clean @205/155 -4 Alternating pistols -6 AbMat sit-ups This WOD will be 2 rounds. Go 3 minutes then rest …
Conveniently located minutes from Route 8, Interstate 271 and Interstate 480. Located in Macedonia, Ohio and minutes from Sagamore Hills, Solon, Twinsburg, and Hudson. Just a short drive from Akron and surrounding suburbs including, Stow, Cuyahoga Falls and southeast of Cleveland Suburbs.
