170327

Posted

Warm Up: 2 Rounds
300m Run
2 Wall Walks w/:30 sec hold
10 Hollow Rocks
10 Squats

Strength:  Front Squat 
5-5-5-5-5 Climbing

WOD:  AMRAP15
2 Legless Rope Climbs
5 G2O (135/95)
200m Run

Quick Fit Warm Up:
200m Run
10 Banded Dislocates
5 Push-ups
10 Banded Good Mornings

Quick Fit WOD:
AMRAP7
11 American KBS 
60 Single Unders
    Then…
Time Trial 2000m Row

Partner WOD

Posted

WOD:  42-30-18
Power Cleans (135/95)
Hand Release Push-ups
Wallballs (20/14)

While Partner A does power cleans partner B holds a plank
Both partners do hand release push-ups together
While partner A does wallballs partner B rows for calories
**Every two minutes both partners perform 5 burpees together**

Open 17.5

Posted

For Time (40 min cap)
10 Rounds
9 Thrusters (95/65)
35 Double Unders

*Masters 55+ (65/45) Double Unders
*Scaled (65/45) Single Unders

170322

Posted

Warm Up:
500m Row
3 Rounds
10 Hindu Push-ups
15 OHWL Steps (25/15)
5 T2B

Strength:
Push Jerk 4-4-4-4-4 (Build over the 5 sets)
Pendlay Row 12-12-12-12-12 (Quality get a good squeeze)

WOD:  3RFT
30 Wallballs (20/14)
20 Box Jump Overs (24/20)
10 Hang Power Cleans (135/95)

Core:
Hollow Rocks 2 x 10
V-ups 2 x 10

Quick Fit Warm Up:
300m Row
10 Inch Worm w/push-up

Quick Fit WOD:  EMOM10
Minute 1 – 25 Squats
Minute 2 – :45 sec Plank hold on elbow
THEN 3 Rounds
20 Bicycles
20 Weighted Sit-ups w/ wall ball (20/14)

170321

Posted

Warm Up:  4 Rounds
5 Strict T2B
15 Walking Lunge Steps
:30 sec Plank

Strength:  Superset Every 3 Minutes
Power Clean 2-2-2-2-2
Handstand Push-up 5 x Max Effort
*Sub Hand release push-up as needed*

WOD:  For Time (20 Min Cap)
50 Thrusters (45/35)
50 Double Unders
40 Thrusters (95/65)
50 Double Unders
30 Thrusters  (115/85)
50 Double Unders
20 Thrusters (135/95)
50 Double Unders
10 Thrusters (155/105)
50 Double Unders
*2:1 Singles make attempts at Doubles*