WOD’s

  • 1/22/19

    Warm Up

    • 20 Good Mornings
    • 10 Roll Back and Reach
    • 15 KBS
    • 30 DUs

    Strength  18 min to Build to a 1 rep DL  10-8-6-4-3-2-1

    WOD  15 Min AMRAP

    • 60 Double Unders
    • 21/15 Cal Row/ Bike ride 1 min
    • 15 DL 225/155
  • 1/21/19

    Warm Up

    • 10 Box Jumps
    • 10 Pull Ups
    • 10 KBS

    Strength  20 Min to Build to a 4 rep Front Squat

    (Pause at the bottom of each squat for 2 sec)

    WOD    4 RFT

    • 20 Alternating Pistols
    • 18 Pull Ups
    • 15 KBS 55/35
    • 12 HSPU (25 pound plates)
  • 1/18/19

    Warm Up

    • 10 HSPU
    • 20 Medball Cleans
    • 30 DUs
    • 15 T2B

    Strength 1- 12 Min to Back Squat  5-5-5-5-5

    Strength 2- 6 min Push Jerk  3-3-3-3

    WOD 21-15-9

    • Box Jump Overs 24/20
    • Power Cleans 115/80
    • C2B
    • Front Squats
    • Burpee over the Bar
    • Push Jerks
  • 1/17/19

    OPEN GYM

  • 1/16/19

    Warm Up

    • 10 Roll back and Reach
    • 10 Fire Hydrants each side
    • 10 Bird dogs
    • 20 Bar Good Mornings

    Strength  16 min to build to a heavy 3 rep Deadlift

    WOD  5 Rounds

    • 15 DL 155/105
    • 10 Burpees over the bar
    • 5 Power Cleans 155/105
  • 1/15/19

    Warm Up

    • 10 Kipping Swing
    • 20 Ring Rows
    • 30 air Squats

    Partner Race to 3000m Row

    WOD:  Jackie

    • 1000m Row
    • 50 Thrusters 45/35 (empty Bar)
    • 30 Pull Ups

    Finisher   3 min Hollow Rock

  • 1/14/19

    Warm Up

    • 20 Wallballs
    • 20 KBS
    • 20 Jumping Lunges

    Strength 1:  12 Min  Split Squat 5-5-5-5-5

    Strength 2: 10 min Push Press  6-4-3-3-3

    WOD  21-15-9

    • Push Press 135/95
    • 30 Box Jumps. 24/20
    • OHS 135/95
  • 1/11/19

    Warm Up  3 rounds

    • 15 Wallballs
    • 8 Box Jumps
    • 10 KBS

    Burgner Warm Up

    Strength 1 10 min Back Squat  6-6-6-6-6  Pause for 2 sec at the bottom of each rep

    Strength 2    7 Min Power Snatch   10-6-3

    WOD   15 Min AMRAP

    • 15 Power Snatch 95/65
    • 30 Wallballs 20/14
    • 60 Double Unders

     

  • 1/10/19

    OPEN GYM

  • 1/9/19

    Warm Up

    • 10 HSPU
    • 20 KBS
    • 10 Roll Back and Reach
    • 20 Bar Good Mornings
    • 10 Bird dogs

    Strength 15 Minutes to build to a heavy 3 Rep Deadlift

    10-8-6-5-3-3

    WOD  16 Min EMOM  4 rounds

    • Min 1   12/9 cal row
    • Min 2 7 DL 225/155  and 7 HSPU
    • Min 3   12/9 cal Row
    • 10 C2B pull ups