WOD’s

  • 4/20/18

    Skill Set

    • 20 Banded Good Mornings
    • 15 Dumb bell Presses
    • 30 medball situps

    WOD 1  7 min AMRAP

    • 20 slam balls 20/15
    • 5 HSPU

    Strength

    15 minutes to build to a Heavy 3 Rep Deadlift flowing Rep scheme

    10-8-6-4-3-3-3

    WOD 2 7 Min AMRAP

    • 6 DL @ 135/85
    • 3 G2OH 135/85

    3 Min Plank Finisher

  • 4/18/18

    SKILL SET

    • 20 medball cleans
    • Burgener Warm Up

    STRENGTH

    12 minutes to build to a heavy Hang Squat Clean

    WOD-  21 Min EMOM (alternating movements)

    • Min 1- Calorie Row 12 cal/10 cal
    • Min 2- 1 Hang Clean, 1 Squat Clean, 2 Front Squats @ 80% of today’s weight
    • Min 3- 8 T2B/ (16 vsits, scaled)

    you will alternate through this 7 times

     

  • Happy 34th Ciji and 40th Nick

    Warm Up Row 10 minutes with a partner

    Row 1 minute max effort intervals and switch

    WOD-CHIPPER

    • 40 Box Jump Overs 24/20
    • 40 Double unders
    • 40 Strict Pull Ups
    • 40 Double unders
    • 40 Abmat Sit ups
    • 40 Double unders
    • 40 KBS 55/35
    • 40 Double unders
    • 40 Ring Dips
    • 40 Double unders
    • 40 KB Sumo DL High Pulls

     

     

     

  • 4/16/18

    Warm up 5 Round Tabata

    • Wallballs
    • Slamballs

    Strength

    15 minutes to build to a heavy Thruster (from the rack)

    WOD: 21-18-15-18-21

    • Dumbbell or KB Thrusters 50/35
    • Burpees

     

     

  • 4/13/18

    Warm Up

    • 20 banded good mornings
    • 20 Dumbbell Push Press
    • 60 ft handstand walk or 5 holds for 10 sec each

    WOD 4 Rounds for Time 30 min Cap

    • 30 alternating OH Plate Lunges 45/35
    • 30 Box Jumps 24/20
    • 20 Wallballs 20/14
    • 10 HSPU

    Cool Down Jog 3 Laps under the bridge following the curb

     

     

  • 4/11/18

    SKILL SET

    • 15 Wallballs
    • 15 Box Jumps
    • 10 Sots Press
    • 8 pressing snatch balance
    • 5 heaving snatch balance

    Strength

    • 12 minutes to Build to a heavy complex of 1 Hang Snatch 1 Squat Snatch

    WOD

    • Run to Walnut St
    • 25 Hang Snatch at 60%
    • Run to Walnut St
    • 20 Power Snatch at 65%
    • Run to Walnut St
    • 10 Squat Snatch at 70%
    • Run to Walnut St
  • 4/10/18

    SKILL SET

    • 20 Banded Good Mornings
    • 20 KBS
    • 20 Ring Rows

    STRENGTH

    8 minutes to warm up a Deadlift, 5 sets of 5

    WOD 1,   2 Rounds (10 min Cap)

    • 20 Deadlifts 155/105
    • 20 Pull ups
    • 20 v sits

    rest 3 min

    WOD 2  2 Rounds (10 min Cap)

    • 20 Burpees
    • 20 Cal Row
    • 20 T2B

    Depending on class size one group will start on WOD 1 and another group will start on WOD 2

  • 4/9/18

    WARM UP 2 Rounds in 8 min

    • 20 Goblet Squats 35/25
    • 40 Double Unders
    • 15 T2B

    STRENGTH

    15 minutes to complete 6 sets of an 8 rep Front Squat.  Increase weight every set

     

    WOD 3 Rounds 15 min cap

    • 20 alternating pistols
    • 100 Russian Twists w/ball 20/14
    • 40 Push ups

     

  • 4/6/18

    Skill Set

    • 20 Dumbbell Presses
    • 15 Pull ups
    • 50 DU’s
    •  20 Push ups

    WOD 5 min AMRAP

    • 7 shoot throughs
    • 20 Skaters

    rest 3 min

    5 min AMRAP

    • 7 shoot throughs
    • 20 Skaters

    Strength 12 minutes to establish a 5 rep Push Press    10-8–6-5-5-5

     

    3 min Hollow Rock Finisher

     

     

  • 4/4/18

    Skill Set

    Bergener Warm Up

    Strength

    10 min Hang Clean warm up 5 Rep

    Partner WOD

    • Row 1200m
    • 80 Hang Cleans 95/65.     115/85
    • Row 1200m
    • 60 Pull ups
    • Row 1200m
    • 60 Box Jumps 24/20.        30/24

    Each partner is responsible for half the reps