Partner WOD(1works 1 rests) 1000m shuttle run(200m legs) 100 ring dips 100 burpees 1000m shuttle run(200m legs)
challenge-12 min work towards goal
Jul 31, 2013
Jul 30, 2013
7-31-13 WOD
WOD- 100 hang squat clean thrusters for time 75/55
challenge 3x10 weighted good mornings (PERFECT form)90 sec rest
NOTE FROM COACH ALEX: If you are sore from the last two days of WOD's maybe think about a rest day!
challenge 3x10 weighted good mornings (PERFECT form)90 sec rest
NOTE FROM COACH ALEX: If you are sore from the last two days of WOD's maybe think about a rest day!
Jul 29, 2013
7-30-13 WOD
Challenge 5x5 OHS(2:00 rest)
WOD 12 min AMRAP
5 power snatch 135/95
10 over box jump( feet do not have to make contact with box)
Cooldown- 5:00 AMRAP double unders
WOD 12 min AMRAP
5 power snatch 135/95
10 over box jump( feet do not have to make contact with box)
Cooldown- 5:00 AMRAP double unders
Jul 28, 2013
7-29-13 WOD
21-15-9
Deadlift 225/155
Weighted sit up 45/25
Supine ring pull up
challenge-4 min AMRAP partner tire flip (partners flip it back and fourth to each other)
Deadlift 225/155
Weighted sit up 45/25
Supine ring pull up
challenge-4 min AMRAP partner tire flip (partners flip it back and fourth to each other)
Jul 24, 2013
7-25-13 WOD
11 min AMRAP
11 med ball slams 20/14
11 power snatch 75/55
challenge- 4x3 snatch first pull (3 sec hold @ top of first pull) trying to fix the common stripper booty fault
11 med ball slams 20/14
11 power snatch 75/55
challenge- 4x3 snatch first pull (3 sec hold @ top of first pull) trying to fix the common stripper booty fault
Jul 23, 2013
7-24-13 WOD
5 rounds for time
20 push press 75/55
20 T2B
20 double under
challenge-6x6 press (90 sec rest)
20 push press 75/55
20 T2B
20 double under
challenge-6x6 press (90 sec rest)
Jul 22, 2013
7-23-13 WOD
12 min AMRAP
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)
challenge- 3x10 Deads (2:00 sec rest between sets)
Cooldown- 500m row
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)
challenge- 3x10 Deads (2:00 sec rest between sets)
Cooldown- 500m row
7-23-13 WOD
Challenge- 3x10 Deads (2:00 sec rest between sets)
WOD- 12 min AMRAP
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)
WOD- 12 min AMRAP
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)
Jul 21, 2013
7-22-13 WOD
22-16-10
Burpee
C2B pull ups
Lateral box jump
challenge-15 min mu skills/ progression
Burpee
C2B pull ups
Lateral box jump
challenge-15 min mu skills/ progression
Jul 18, 2013
7-19-13 WOD
30-20-10
KB snatch 53/35 Alt arm ea rep
1 hand Russian swing Alt arm ea rep
Challenge-15 min snatch work (focus on weakest of 3 positions)
KB snatch 53/35 Alt arm ea rep
1 hand Russian swing Alt arm ea rep
Challenge-15 min snatch work (focus on weakest of 3 positions)
Jul 17, 2013
7-18-13 WOD
WOD- partner row 10k
(Split into 500m) cap depending on time so classes don't go over time.
5 min go over row efficiency/efficacy technique
(Split into 500m) cap depending on time so classes don't go over time.
5 min go over row efficiency/efficacy technique
Jul 16, 2013
7-17-13 WOD
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Thruster 95/65
Pull up
Then run 800m
challenge- 3x5 front squat 2:00 rest between sets
1,2,3,4,5,6,7,8,9,10
Thruster 95/65
Pull up
Then run 800m
challenge- 3x5 front squat 2:00 rest between sets
Jul 15, 2013
7-16-13 WOD
WOD- 13min AMRAP
10 deads
20 floor wipers
30 double unders
challenge- tabata side plank L, tabata side plank R
Cool down- accumulate 2:00 hollow rock
10 deads
20 floor wipers
30 double unders
challenge- tabata side plank L, tabata side plank R
Cool down- accumulate 2:00 hollow rock
7-15-13 WOD
JT
21-15-9
Hspu
Ring dip
Push up
challenge-2rds
1min ME(max effort) t2b
1min ME supine ring pull up
1min rest
21-15-9
Hspu
Ring dip
Push up
challenge-2rds
1min ME(max effort) t2b
1min ME supine ring pull up
1min rest
Jul 11, 2013
7-12-13 WOD
PARTNER WOD
12 MIN AMRAP
CLEAN (POWER OR SQUAT)
30 105/75 SCALED 95/65
30 155/105 SCALED 135/95
30 205/135 SCALED 185/115
30 225/155 SCALED 205/135
(ONE PARTNER WORKS AT A TIME WHILE PARTNER 2 RESTS)
CHALLENGE-100 PARTNER MB SIT UPS
12 MIN AMRAP
CLEAN (POWER OR SQUAT)
30 105/75 SCALED 95/65
30 155/105 SCALED 135/95
30 205/135 SCALED 185/115
30 225/155 SCALED 205/135
(ONE PARTNER WORKS AT A TIME WHILE PARTNER 2 RESTS)
CHALLENGE-100 PARTNER MB SIT UPS
7-11-13 WOD
For Time:
ROW 1 MILE(1610M)RUN 1 MILE
CHALLENGE-4 MIN AMRAP DOUBLE UNDERS
ROW 1 MILE(1610M)RUN 1 MILE
CHALLENGE-4 MIN AMRAP DOUBLE UNDERS
Jul 8, 2013
7-9-13 WOD
4 RDS
400M SPRINT(100%)
15 WALL BALLS 20/14
2:00 REST BETWEEN RDS
CHALLENGE- 200M OH PLATE CARRY 45/25
COOLDOWN- 10MIN ROCK BOTTOM SQUAT HOLD
400M SPRINT(100%)
15 WALL BALLS 20/14
2:00 REST BETWEEN RDS
CHALLENGE- 200M OH PLATE CARRY 45/25
COOLDOWN- 10MIN ROCK BOTTOM SQUAT HOLD
7-8-13 WOD
10 MIN AMRAP
3 HSPU
6 BURPEE BOX JUMP
9 K2E
CHALLENGE- 2 ATTEMPTS L-SIT FOR TIME
3 HSPU
6 BURPEE BOX JUMP
9 K2E
CHALLENGE- 2 ATTEMPTS L-SIT FOR TIME
Jul 3, 2013
7-4-13 WOD
15 MIN AMRAP
12 FRONT SQUAT 135/95
400M RUN
CHALLENGE-10 MIN ESTABLISH 3RM FRONT SQUAT
12 FRONT SQUAT 135/95
400M RUN
CHALLENGE-10 MIN ESTABLISH 3RM FRONT SQUAT
Jul 2, 2013
7-3-13 WOD
500 M ROW THEN
21-15-9 SUPINE RING PULL-UP
H.R.(HAND RELEASE PUSH-UP)
LATERAL JUMP OVER ROWER OR BARBELL
THEN 500M ROW CASH OUT
CHALLENGE WORK GOAT/TOWARDS GOAL 10 MIN
21-15-9 SUPINE RING PULL-UP
H.R.(HAND RELEASE PUSH-UP)
LATERAL JUMP OVER ROWER OR BARBELL
THEN 500M ROW CASH OUT
CHALLENGE WORK GOAT/TOWARDS GOAL 10 MIN
7-2-13 WOD
3 RDS
25 BURPEES
50 SIT UPS
100 DOUBLE UNDERS
CHALLENGE-2X MAX EFFORT UNBROKEN T2B
25 BURPEES
50 SIT UPS
100 DOUBLE UNDERS
CHALLENGE-2X MAX EFFORT UNBROKEN T2B
Jul 1, 2013
7-1-13 WOD
Coach KTG' Birthday WOD
WOD- AMANDA 9-7-5 MUSCLE UP SQUAT SNATCH 135/95
CHALLENGE-4X3 SNATCH BALANCE (2:00 REST BETWEEN SETS)
WOD- AMANDA 9-7-5 MUSCLE UP SQUAT SNATCH 135/95
CHALLENGE-4X3 SNATCH BALANCE (2:00 REST BETWEEN SETS)
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