Month: July 2016

WOD – 8-1-16

WARM-UP EMOM x 9 1=9/7 cal row 2= 10 air squats 10 v-ups 3 = :15-:20 top of chinup hold STRENGTH Back Squat – Build to a challenging set of 3 @ 30×1 in 12 mins then 3×3@90% of Max – every 2:30 WOD 4 rounds for time 21 wallballs (20/14) 15 kb swings (53/35) 9 …

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WARM-UP 400m run 10 air squats 10 ring rows 10 pushups 10 burpees 10 wallballs – review and drill movements WOD Share and split up reps however you and your partner want.  One partner working at a time 30:00 Time Cap “Fran” 4 Rounds 15 Thrusters 95/65# 15 Pullups Bear Crawl 4 Lengths (together) “Grace” …

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WOD – 7-29-16

WARM-UP 500m row x 3 – rest 2:30 – sustainable efforts STRENGTH 3 sets A1. double KB front squat x 4-6 / side @ 22×1 A2. walking DB OHL x 12-14 steps A3. superman x 12-15 WOD 4 sets: 200m run 9 alt Overhead Lunges (95/65) 6 burpee box overs (24/20) 3 wall climbs rest …

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WOD – 7-28-16

WARM-UP COACHES CHOICE STRENGTH Build to a 1rm double OH hook grip DL WOD 10 min AMRAP 12/9 cal row 6 T2B 3 Thrusters (115/75)  

WOD – 7-27-16

WARM-UP coaches choice STRENGTH Build to a 5m weighted ring dip no ring dip =e2mom x 5 sets – 5 pushups 31×2 tempo WOD 5 rounds for time 400m run 20 Alt KB snatches (53/35) 10 burpees

WOD – 7-25-16

WARM-UP 12 min AMRAP 2 wall climbs 50FT Farmers carry SA 15 hollow rocks :15 hang from rope STRENGTH STRICT Press 4×2 – @21×1 WOD 8 min AMRAP Ascending ladder: Power Clean + Jerk CTB 1,1,2,2,3,3…. (135/95)

WOD – 7-25-16

WARM-UP 250m row x 3 after each set = 10 air squats :15-:20 chin over bar hold 10-12 ring pushups STRENGTH Back Squat – Build to a challenging set of 4 @ 30×1 in 12 mins then 3×4@90% of Max – every 2:30 WOD 4 rounds for time run 200m 8 BJSD (30/24) 12 UB …

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WOD – 7-22-16

6pm class is cancelled Friday night. Sorry for the inconvenience. WARM-UP 500m row x 3 – rest 2:30 – sustainable efforts STRENGTH 3 sets A1. SA KB front squat x 5-7 / side @ 22×1 A2. walking lunges x 16 steps A3. :30 star side plank WOD 4 Sets Row 300/250m 6 BJSD (30/24) 3 …

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WOD – 7-21-16

  WARM-UP COACHES CHOICE STRENGTH 3 sets 10 goodmornings (52×1) 10 strict knee ups WOD 12 min AMRAP 200m run 12 AKBS (70/53) 8 TTB 2 Wall Climbs  

WOD – 7-19-16

WARM-UP every 2:30 min x 3 sets :35 ring plank 50ft bear crawl STRENGTH STRICT Press 3,2,1,3,2,1 – second set heavier than first – every 2 min new set WOD 30 -20-10 Cal Row Alt KB snatch (53/35) Hollow rock  

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