171117

Posted

Warm Up:
30 sec Single Unders
10 Push-ups
10 Squats
20 sec Fast Single Unders
10 Dislocates (PVC)
10 AbMat Sit-ups
30 sec Double Unders
Pigeon Pose
Couch Stretch

Strength:
Back Squat
1 x 5 @ 40%
1 X 5 @ 60%
1 x 5 @ 75 %
Max Reps @ Working Weight

Strict Press
1 X 3 @ 40%
1 X 3 @ 60%
1 X 2 @ 75%
Max Reps @ Working Weight

WOD:  AMRAP10
10 OVHD Squats (115/85)
30 Double Unders
**3:1 Singles**

171116

Posted

Warm Up:
Foam Roll T-spine
Foam Roll Lats
3 Rounds
200m Row
10 OVHD Squat w/ barbell
10 Burpees
:30s Handstand Hold

Strength:  Power Snatch
E2M
3-2-1-1-3-2-1-1

WOD:  For TIme
21-18-15-12-9-6-3
Wallballs (30/20)
Hand Release Push-ups

171115

Posted

Warm Up:
5 x 100m Rowling (Burpees)
:30s Handstand Hold
10 Hindu Push-ups
10 Walking Lunge Steps
Sampson Stretch
Child’s Pose
5 Scap Retractions
5 Strict Press

Strength:
Bench Press
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ 75%
Max Reps @ Working Weight

Weighted Pull-ups
4 x Max Effort

WOD:AMRAP15
15 Burpees
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder-to-Overhead (135/95)

171114

Posted

Warm Up:
500m Row
3RNFT
:30s Handstand Hold
20 Light American KBS
10 Light Goblet Squats

WOD:
AMRAP4
24 Thrusters (45/35)
21 Calorie Row
Max Reps Dumbbell Snatch (50/35)
Rest 4 minutes
AMRAP4
21 Thrusters (45/35)
18 Calorie Row
Max Reps Dumbbell Snatch (50/35)
Rest 4 minutes
AMRAP4
18 Thrusters (45/35)
15 Calorie Row
Max Reps Dumbbell Snatch (50/35)
Rest 4 minutes
AMRAP4
15 Thrusters (45/35)
12 Calorie Row
Max Reps Dumbbell Snatch (50/35)
**SCORE IS # DB SNATCH**

171113

Posted

Warm Up:
2 Rounds:
1:30 Light Row
5 Hand-Release
10 Slow Air Squats
:30s Alternating Warrior Squats
5 Wall Squats
10 Banded Good Mornings
15 Abmat Sit-Ups

Skill Work:  Strict HSPU
AMRAP2
Rest 1
AMRAP2
If you do not have Strict HSPU scale Pike Push-up on box.

 

Partner WOD:
Teams Of 2 w/Running Clock
At the 0:00
AMRAP 7: Back Squats
First 40 repetitions – 155/105
Second 40 repetitions – 205/145
Time remaining, Max reps – 255/170
Rest 3:00
At the 10:00
AMRAP 7: Bench Press
First 40 repetitions – 155/105
Second 40 repetitions – 185/115
Time remaining, Max reps – 205/125
Rest 3:00
At the 20:00
AMRAP 7: Deadlift
First 40 repetitions – 225/155
Second 40 repetitions – 265/175
Time remaining, Max reps 305/195
**1 Bar per team change weights as you go**
**Score is total reps in each part  3 scores**

171110

Posted

Warm Up:
1 min easy row
10 OVHD Squats w/Plate
5 Inch worms w/ Push-up
Sampson Stretch
:45 sec Moderate Row
10 Push-ups
5 Slow Quality Squats
Spiderman Stretch
:30 sec Sprint Row
5 Back Squats (Empty Barbell)
5 Strict Presses (Empty Barbell)
Pigeon Pose

Strength:
Back Squat
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ 75%
Max Reps @ Working Weight

Bench Press
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ 75%
Max Reps @ Working Weight

WOD:

Level 3:
2 Rounds:
50 Pull-Ups
25 Thrusters (115/75#)

Level 2:
2 Rounds:
35 Pull-Ups
25 Thrusters (95/65#)

Level 1:
2 Rounds:
35 Jumping Pull-Ups
25 Thrusters (75/55#)

Fast Sub 8
Goal Sub 10
Everyone should be under 12 or we will miss the stimulus