Month: March 2016

WOD – 4-1-16

  *GALA at Ascend Boston will have free appetizers and signature cocktail from 6-7pm. RSVP at link below. GALA LINK   WARM-UP 500m row 12 Ring rows 10 Air Squats lat and shoulder mobility review and drill hang power cleans STRENGTH Build to a 1rm Hang Power Clean WOD 3 Rounds For Time: 12 Hang …

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WOD – 3-31-16

WARM-UP COACHES CHOICE STRENGTH 4 sets 10 barbell bent rows 20×1 tempo rest :30 10 seated DB press 20×1 tempo rest :90 WOD For Time: 100 Double Unders (200 singles) 10 Deadlifts (225/155) 100 DU 20 Deadlifts 100 DU 30 Deadlifts  

WOD – 3-30-16

WARM-UP 6 min aerobic warm-up of your choice 10 light kb swings 10 goblet squats 10 ring rows GYMNASTICS Gymnastics test 1 set me hollow body hold rest 2 min 6 min to build to a 1rm weighted pullup no strict pullup = 3 x5 negatives w a 31A3 WOD AMRAP 20 Partner 1: 1 …

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WOD – 3-30-16

  WARM-UP 6 min aerobic warm-up of your choice 10 light kb swings 10 goblet squats 10 ring rows GYMNASTICS Gymnastics test 1 set me hollow body hold rest 2 min 6 min to build to a 1rm weighted pullup no strict pullup = 3 x5 negatives w a 31A3 WOD AMRAP 20 Partner 1: …

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WOD – 3-29-16

WARM-UP 250m row :30 dead hang from pullup bar shoulder mobility review and drill split jerks review and drill hang power snatches STRENGTH In 10 min build to 90% of last weeks split jerk max then: EMOM x 6 perform 1 split jerk w a 4 sec pause in the catch WOD For Time: 400m …

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WOD – 3-28-16

WARM-UP 1 min singles rest 30 1 mind doubles 10 air squats – shoulder/hip mobility STRENGTH Back squat finid a heavy single in 12 min then: 90:%5×1 WOD For time: 30 Box Jumps 25 Back Squat (135/95) 20 push press (135/95)

WOD – 3-27-16

  WARM-UP 250m row x 3 rest 1 min – increase speed each 250m SUNDAY SWOLE SESSION 3 sets 10 ring rows 20×1 tempo rest :30 8 single arm DB bench press rest :30 20 weighted situps rest 2:00 WOD 4 sets 20 Cal AD sprint 15 box jump overs 10 cal row rest 2:30

WOD – 3-26-16

* 2016 Fundraising Gala will be held at Ascend Bar in Boston.  Click the link below for more details and to RSVP!!!! GALA LINK     ENDURANCE CLASS STRENGTH 12 Single Arm KB squats @ 20×1 3 Wall Climbs @ 20×1 12 Powell Raise @ 2112 8 Single Arm DB row 30×2 ENDURANCE WOD 4k …

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WOD – 3-25-16

*Tomorrow night at 6pm Team Back Bay comprised of (Molly, Justin Wright, Jessa Lemoine, Dasha Duncan, Owen Bernstein and I) currently sitting in 1st place in the northeast region and 7th in the world will be performing workout 16.5 at 209 columbus ave Reebok Back Bay.  There will be food, and some adult beverages.  Come …

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WOD – 3-24-16

WARM-UP Coaches choice STRENGTH 4 Sets 8 Single Arm DB rows 20×2 tempo rest :30 8 Single Arm DB press alternating 20×2 tempo rest 1:30 WOD 50-40-30-20-10 cal row abmat situps  

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