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Sandy Beaches

Monday June 18, 2018

Bodyweight Strength session:

Reverse TABATA (10 second on, 20 seconds off, 8 rounds of each exercise)

* Ring holds

* L or Tuck Hang on Pull-up Bar

* L or Tuck Sit on rings

 

WOD:

AMRAP in 20 minutes:

5 Rope climbs

10 Goblet Squats (53,35)

15 Evil Wheels

 

**Modify ropes with Assisted Rope Climbs or Strict Pull-ups

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Double Duty

Saturday June 16, 2018

WOD:

2 Rounds of:

21 Ball Slams

21 Toes to Bar

then..

2 Rounds of:

15 Heavy Kettlebell Swings

15 Double Crunches

then..

2 Rounds of:

9 Deadlifts @ 70%

9 Bar Facing Burpees

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Fran

Friday June 15, 2018

WOD:

“Fran”

21-15-9

Thrusters (95,65)

Pull-ups

 

Post WOD Cardio:

Choose from the following:

  • 5 x 400m SPRINTS… Rest 1 minute between runs
  • 5 x 250m Row Sprints… rest 1 minute between rows. ROWS should be all out efforts
  • 75 Burpees

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Para Sailing

Thursday June 14, 2018

Strength Session:

1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch (from the ground)

**Complete the sequence above every 90 seconds for 6 rounds.  Add weight after every 2 rounds.  Start with at least 50% of your 1RM Snatch.

 

WOD:

5 minute plank hold

then…

2 rounds

9 Muscle-ups or Shoot Throughs

21 Calorie Row

then…

5 minute plank hold

 

**Score is total time to completion

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Swoosh

Wednesday June 13, 2018

WOD:

Part A:

On a 3 minute clock complete:

Side Shuffle Down/Back (the entire length of the gym-GET LOW)

Run Forward Down/Run Backward Back (the entire length of the gym)

**In remaining time, complete as many Wall Balls as possible

Rest 2 minutes and then…

Part B:

On a 3 minute clock complete:

Side Shuffle Down/Back (the entire length of the gym-GET LOW)

Run Forward Down/Run Backward Back (the entire length of the gym)

**In remaining time, complete as many Clean and Jerks as possible (use 70% of your 1RM)

Rest 2 minutes and then….

Start over and Repeat the entire sequence 2 more times (you will complete each part 3 times)

 

**This entire workout will take 30 minutes

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5-4-3-2-1

Tuesday June 12, 2018

WOD:

5 Rope Climbs (use a few pulls as possible)

50 Sit-ups

25 Box Jumps

4 Strict Press @ 85% of your 1RM

40 Sit-ups

20 Box Jumps

3 Rope Climbs

30 Sit-ups

15 Box Jumps

2 Strict Press @ 85% of your 1RM

20 Sit-ups

10 Box Jumps

1 Rope Climbs

10 Sit-ups

5 Box Jumps

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Popeye

Monday June 11, 2018

WOD:

3 sets of:

Max set of Ring or Box Dips

Max set of pullups

Farmer Carry 200m (53/35 in each hand)

Rest 3 minutes between rounds

 

**We will have 6 Scores today. # of Dips, # of pull-ups for each round

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Wet N Wild

Saturday June 9, 2018

WOD:

4 Rounds:

Run 400m with a Slam Ball

20 Overhead walking Lunges with the slam ball overhead (L+R=2)

6 Wall Jumps (Over and Back = 2)

20 Alternating Single leg v-ups (hold the Slam ball if you can)(L+R=2)

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Snapdragon

Friday June 8, 2018

WOD:

EMOM X 10 minutes

1 Hang Squat Snatch @75%

**In whatever time remains in the minute, do Box Jumps

**Score today will be the weight lifted on Snatch and then the total number of Box Jumps completed. If you miss your lift, you do not get to do Box Jumps that round.

 

Post WOD:

1000m Row test

**Full on sprint. Scores will be written on the bird

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Full ROM

Thursday June 7, 2018

Strength Session:

EMOM x 6 minutes

3 Unbroken Deadlifts @ 80% of your 1RM

**Hold Plank in remainder of the minute

 

WOD:

AMRAP 12 minutes:

8 Unbroken Front Squats @ 70%

10 Pull-ups (Chest to Bar if you can)

12 Ball Slams

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