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Partner Saturday

Saturday May 26, 2018

WOD:

With a partner complete:

Down/Back Partner Sled Pull

**(Partner A pulls Partner B down..Partner B pulls Partner A back)

21 Toes to Bar each

**(Partner A does as big of a set as they can and Partner b hangs on the pullup bar. Whenever a partner drops, switch. Repeat the pattern until both partners have completed 21 reps)

Down/Back Partner Sled Pull

15  Bodyweight deadlifts each

**(Partner A does as big of a set as possible while Partner B holds the bar at hip height. When a partner drops the bar or breaks their set, switch. Repeat until both partners have completed 15 DL)

Down/Back Partner Sled Pull

9 Rope Climbs (total)

**Alternate every climb

Down/Back Partner Sled pull

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Remarkable Runner

Friday May 25, 2018

MEMORIAL DAY SCHEDULE:

Saturday and Sunday- Regular Class times

Monday- 9am class Only

 

 

WOD:

On 2 Minute intervals complete:

A) Run 200m

AMRAP Heavy Back Squats

 

B) Run 200m

AMRAP Heavy Kettlebell Swings

 

C) Run 200m

AMRAP Pull-ups

 

*On the call of Go, Run 200m. In whatever time remains of the 2  minute segment, complete as many reps of the exercise as possible. At the 2 minute mark, immediately run again and do the next exercise. Repeat so you complete all exercises a total of 4 times. This workout will take 24 minutes total.

**3 Scores today… total number of squats, total number of KBS, total number of Pull-ups

 

 

 

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Terrific Triplet

Thursday May 24, 2018

 

WOD prep:

3 sets by 5 reps: Strict Press

**All sets at 75% of your 1RM

**10 Walking Lunges between sets

 

3 sets by 5 reps: Snatch Balance

**1st set – PVC, 2nd set: 15 or 35# bar, 3rd Set – add more weight

**10 Toes to Bar between sets

 

3 sets by 5 reps: Sotts Press

**1st and 2nd set with PVC, 3rd set with 15 or 35# bar (if you can)

**Bear Crawl down/back between sets

 

WOD:

5 rounds of:

3 minute AMRAP

9 Box Jumps

6 Push-ups

3 Power Snatch (heavy)

**Rest 1 minute between rounds

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Silly 7

Wednesday May 23, 2018

Strength Session:

Deadlift

5-3-2-1-1-1

**Start at 75% and work up to as heavy as possible for today

 

WOD:

7 Rounds For time:

7 calorie Row

7 Burpees

7 Med Ball cleans (heavy)

7 Sit-ups with Med Ball

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Sunshine

Tuesday May 22, 2018

WOD:

For time:

5 rounds of Cindy

30 Overhead Squats (medium-heavy)

 

Post WOD strength:

**Complete 30 ring dips… not for time

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Marvelous Monday

Monday May 21, 2018

Strength:

Barbell Turkish Get-ups

**Complete one rep on your left and right arm and then hold a 90 second plank

**If you were successful with the previous TGU, add some weight and do another set, followed by the plank.

**complete 5 total rounds working up to the heaviest TGU you can for the day. You may need to stay at the same weight or go down. Just complete all the reps and planks.

 

WOD:

AMRAP in 14 minutes:

30 Double Unders

20 Thrusters (medium weight)

10 Sumo Deadlift High Pulls (same weight as thruster)

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Partner Saturday

Saturday May 19, 2018

WOD:

**With a partner complete:

Row 1000m (alternating every 250m)

Then 2 Rounds of:

20 Synchronized Burpees

40 Wallballs (Partner A does a wall ball and partner B catches it. Partner B does a wall ball and partner A catches it)

60 Synchronized Kettlebell Swings

80 Box Jumps (alternate every jump)

100 Synchronized sit-ups

Then…

Row 1000m (alternating every 250m)

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Pulling Strings

Thursday May 17, 2018

Strength Session:

2 Deadlift + 1 Power Clean

**Complete the above sequence 5 times. All sets to be completed at 85-95% of your 1RM clean

 

WOD:

For time:

1000m Row

50 Ball Slams

30 Deadlift

 

**your DL weight should be such that you can do a minimum of 5 reps unbroken, but no more than 10. Medium-heavy weight.

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Free

Wednesday May 16, 2018

 

WOD:

**Repeat the sequence below 3 times… this will take 45 minutes, so come ready to rock!

Interval 1:

On a 3 minute clock complete:

Run 200m

**In remaining time, complete as many Bar Muscle-ups as possible

**Modify with Pull-ups (C2B or regular) if BMU are not an option

Rest 2 minutes….

 

Interval 2:

On a 3 minute clock complete:

Run 200m

**In remaining time, complete as many Box Jumps as possible

**Modify with Weighted Step-ups

 

Interval 3:

On a 3 minute clock complete:

Run 200m

**In remaining time, complete as many double crunches as possible

Rest 2 minutes….

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