WOD – May 4, 2015

Whole Life Challenge has started!  For those participating, don’t forget to get your scores logged each day.  Get your measurements done and submitted and be sure to get your benchmark workout done.


Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!


Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.





Bulletproof shoulder complex




Complete the following complex (1 power snatch + 1 hang squat snatch + 1 OHS) every 2 minutes x 7 sets:

  • start at a moderate weight (50-60% snatch 1RM) and increase as good form allows
  • go as heavy as tolerated!




“Lunge it out”

AMRAP 10 minutes of:

row 250m or run 200m (do whichever you hate more)

10m overhead walking lunges (95/65)

10 C2B pull-ups



Post rounds completed to comments!



Optional accessory work:

3 x 6 HSPU



Scaling Options:

Overhead walking lunge

  • scale weight
  • sub front rack walking lunges if overhead position isn’t stable or shoulders are smoked

C2B pull-ups

  • sub regular kipping pull-ups
  • sub chest to ring ring rows
  • sub banded or jumping pull-ups

6 Thoughts on “WOD – May 4, 2015

  1. Tom K on May 4, 2015 at 9:45 am said:

    95# complex

    WOD: 3 rds +2 (75#, banded CTB)

  2. leanne on May 4, 2015 at 11:47 am said:

    60# snatch complex. Was way more solid than last week!

    2rds + 2 @ 60#

  3. Kevin on May 4, 2015 at 6:19 pm said:

    built up to 125# snatched complex. Settled in comfortably at 105#.
    Lunge it out: 2rds + row, + 12 reps.

  4. Becky K. on May 4, 2015 at 7:28 pm said:

    60# snatch complex and 3 rounds @ 45#

  5. Nicole on May 4, 2015 at 9:14 pm said:

    Snatch complex @ 55#

    WOD-3rds + 1 run @ 35# and jumping C2B

  6. Bob on May 4, 2015 at 9:16 pm said:

    105# complex (PR for hang squat snatch)
    WOD = 3 rounds + 200m run / 75# and green band C2B

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