Monday, Aug 21st

Today's WOD

Fitness Competitor 511BRUTUM 511GRIT

Warm Up - 3 rounds:

  • 10 PVC Pass Throughs
  • 10 Banded Pull Aparts
  • 10 Overhead Squats w/PVC
  • 10 empty barbell deadlifts

Gymnastics/Pressing Strength


Beginner (not yet able to perform a strict ring dip):
*3 sets max effort banded dips
*3 sets max effort diamond pushups
*1 set of max effort strict press (75#/55#)


Intermediate (able to perform 10 strict ring dips or less):
*3 sets of max effort bar dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65#)


Advanced (able to perform over 10 strict ring dips):
*3 sets of max effort strict ring dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65)


Strength WOD:

1-1-1-1-1 of the complex:

  • 1 Snatch High Pull + 1 Hang Squat Snatch 

Warm Up - 3 rounds:

  • 10 PVC Pass Throughs
  • 10 Banded Pull Aparts
  • 10 Overhead Squats w/PVC
  • 10 empty barbell deadlifts

Gymnastics/Pressing Strength


Beginner (not yet able to perform a strict ring dip):
*3 sets max effort banded dips
*3 sets max effort diamond pushups
*1 set of max effort strict press (75#/55#)


Intermediate (able to perform 10 strict ring dips or less):
*3 sets of max effort bar dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65#)


Advanced (able to perform over 10 strict ring dips):
*3 sets of max effort strict ring dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65)


Strength WOD:

1-1-1-1-1 of the complex

  • 1 Snatch High Pull + 1 Hang Squat Snatch 

 

Day 1

  • See Main Page Programming

 

  • 400M Run
  • 21 Wall ball (20#/14#)
  • 21 ab mat sit ups
  • 400M Run 
  • 15 Wall ball
  • 15 ab mat sit ups
  • 400M Run
  • 9 Wall ball
  • 9 ab mat sit ups
  • 400M Run
  • 9 Wall ball 
  • 9 ab mat sit ups
  • 400M Run
  • 15 Wall ball
  • 15 ab mat sit ups
  • 400M Run
  • 21 Wall ball
  • 21 ab mat sit ups

Past WODs

Starting in June 2014 we revamped our programming by providing additional strength & skill work via 511BRUTUM, then in July 2014 we began the Fitness & Competitor WOD options.  Because of this we only list our programming on the web starting from June 1st, 2014.

 

Free Class + Waiver

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