"Framanda"
21 Thrusters 95/65
9 MU (21 C2B or Regular PU & 9 Dips)
15 Thrusters
7 MU (15 C2B or Regular PU & 7 Dips)
9 Thrusters
5 MU (9 C2B or Regular PU & 5 Dips)
Time Cap 15 min
Challenge: Tabata Superman Hold
Apr 30, 2014
Apr 29, 2014
4-30-14 WOD
12 MIN
(add 1 rep to each, every round)
1 KB Snatch (right) 53/35
1 Burpee
1 KB Snatch (Left)
Challenge: 1min max S2O with KB Right, 1 min rest, 1 min max S2O Left
(add 1 rep to each, every round)
1 KB Snatch (right) 53/35
1 Burpee
1 KB Snatch (Left)
Challenge: 1min max S2O with KB Right, 1 min rest, 1 min max S2O Left
Apr 28, 2014
4-29-14 WOD
For Time:
800m Run
10 Hang PWR Cleans 95/65
20 Floor Wipers
400m Run
20 Hang PWR Cleans
30 Floor Wipers 200m
Run 30 Hang PWR
Cleans 40 Floor Wipers
Challenge: 10min EMOM 3 Power Cleans (About 70%-80% of 1RM Squat Clean)
800m Run
10 Hang PWR Cleans 95/65
20 Floor Wipers
400m Run
20 Hang PWR Cleans
30 Floor Wipers 200m
Run 30 Hang PWR
Cleans 40 Floor Wipers
Challenge: 10min EMOM 3 Power Cleans (About 70%-80% of 1RM Squat Clean)
Apr 27, 2014
4-28-14 WOD
15 min AMRAP
1 wall walk
1 round of cindy(5 pull ups, 10 push ups, 15 squats)
2 wall walks
1 round of cindy
3 wall walks
1 round of cindy
4.........ect.
Challenge:
Max strict pull ups
1 wall walk
1 round of cindy(5 pull ups, 10 push ups, 15 squats)
2 wall walks
1 round of cindy
3 wall walks
1 round of cindy
4.........ect.
Challenge:
Max strict pull ups
Apr 24, 2014
4-25-14 WOD
Isabell
30 Snatches 135/95
Challenge: Squat Snatch – technique 15 Min (Do your mobility prep work before class begins)
Challenge: Squat Snatch – technique 15 Min (Do your mobility prep work before class begins)
Apr 23, 2014
4-24-14 WOD
Row 1000
Rest 3 min then complete
MEGAN
21-15-9
Burpees
KBS
DU’s
Challenge: take 15 min to complete 5 rounds 5 strict TTB 5 skin the cats 20 sec hollow hold
Rest 3 min then complete
MEGAN
21-15-9
Burpees
KBS
DU’s
Challenge: take 15 min to complete 5 rounds 5 strict TTB 5 skin the cats 20 sec hollow hold
Apr 22, 2014
4-23-14 WOD
2 RFT
22 push ups
22 Jump Overs
22 Pull Ups 22
S2O 95/65 22
Wall Balls
200m run
Challenge: 2min max thrusters 95/65
22 push ups
22 Jump Overs
22 Pull Ups 22
S2O 95/65 22
Wall Balls
200m run
Challenge: 2min max thrusters 95/65
Apr 21, 2014
4-22-14 WOD
Tabata:
Row(calories)
Push ups (no flash)
Sit ups
Air squats
Score total reps
Challenge: 5x5 strict pull ups (make them weighted if you can)
Apr 20, 2014
4-21-14 WOD
Team Style-split work as needed between 2 athletse
For Time
60 pwr Cleans 135/95
60 t2b
60 box jumps
60 du
60 deadlifts 135/95
60 burpee pull ups
240ft oh walking lunge 45/25
35 min time cap
Challenge: set up for WOD
Apr 17, 2014
4-18-14 WOD
7RFT
7 c2b
7 front squats (45% load of squat clean)
7 HSPU
Challenge: Squat Clean 1x5 2x3 2x2 3x1
Apr 16, 2014
4-17-14 WOD
8 min amrap
7 Bar Facing Burpees
7 Hang PWR Snatches 95/65
Challenge: Tabata OHS HOLD… YES- HOLD IT!! Choose load. Load should be challenging but can be maintained holding over head the entire tabata. Back Rack during 10 sec rest. You may drop and power snatch for next round if you must… Show active and good shoulders.
7 Bar Facing Burpees
7 Hang PWR Snatches 95/65
Challenge: Tabata OHS HOLD… YES- HOLD IT!! Choose load. Load should be challenging but can be maintained holding over head the entire tabata. Back Rack during 10 sec rest. You may drop and power snatch for next round if you must… Show active and good shoulders.
Apr 15, 2014
4-16-14 WOD
12 min Amrap
200m Row
21 ab mat Sit ups
12 Box Jumps
Challenge: 90 Sec Max Sculling Sit Ups
200m Row
21 ab mat Sit ups
12 Box Jumps
Challenge: 90 Sec Max Sculling Sit Ups
Apr 14, 2014
4-15-14 WOD
Run 1 Mile
Challenge: Try to establish true 20 rep max back squat (no more than 2 attempts. Reinforce GOOD mechanics with depth, torso, drive ect. not load)
Challenge: Try to establish true 20 rep max back squat (no more than 2 attempts. Reinforce GOOD mechanics with depth, torso, drive ect. not load)
Apr 13, 2014
4-14-14 WOD
4 Sets 1:1 Rest between each movement (please record total time elapsed AND reps for Ring work)
Run 400 (rest amount of time to complete run, then move on to dips/MU)
Max Ring Dips (from parallel sets or rings. Do MU if you have them)
Challenge: Complete 50 Hip Extensions (break up as needed) Sub 75 Superman's - Quality not Time
Run 400 (rest amount of time to complete run, then move on to dips/MU)
Max Ring Dips (from parallel sets or rings. Do MU if you have them)
Challenge: Complete 50 Hip Extensions (break up as needed) Sub 75 Superman's - Quality not Time
Apr 10, 2014
4-11-14 WOD
75 Sit Ups
50 Walking Lunges
25 Hang PWR Cleans 95/65
15 Cal Row
25 Hang PWR Cleans
50 Walking Lunges
75 Sit ups
Challenge: Tabata Row Set Damper 5
50 Walking Lunges
25 Hang PWR Cleans 95/65
15 Cal Row
25 Hang PWR Cleans
50 Walking Lunges
75 Sit ups
Challenge: Tabata Row Set Damper 5
Apr 9, 2014
4-10-14 WOD
12min AMRAP
Run 200
15 Sec Push Up Plank
10 Push Ups (Chest touches, no palm flash.)
Challenge: Show your coach your perfect push up, with whatever variation using. Use this time to find the perfect position with lumbar/hips/midline/shoulders ect. Push Ups in WOD should be to this standard. If you have this movement, find your max weighted push up.
Run 200
15 Sec Push Up Plank
10 Push Ups (Chest touches, no palm flash.)
Challenge: Show your coach your perfect push up, with whatever variation using. Use this time to find the perfect position with lumbar/hips/midline/shoulders ect. Push Ups in WOD should be to this standard. If you have this movement, find your max weighted push up.
Apr 8, 2014
4-9-14 WOD
For Time
21-15-9
SDHP 95/65#
Box Jumps
Challenge: long jump for distance
Apr 7, 2014
4-8-14 WOD
4 RFT
20 TTB (TTR (RINGS) if unable link on bar)
30 Wall Balls 20/14
40 DU’s
Challenge: Front Squat 2x5 2x3 3x2 (working up in load if form allows to find 2 rep front squat)
20 TTB (TTR (RINGS) if unable link on bar)
30 Wall Balls 20/14
40 DU’s
Challenge: Front Squat 2x5 2x3 3x2 (working up in load if form allows to find 2 rep front squat)
Apr 6, 2014
4-7-14 WOD
TALL SOCKS!
For Time:
Row 1000 5 Rope Climbs (5 Consecutive Strict Pull ups = 1 Rope Climb)
Run 800
50 KBS 53/35
Row 500
3 Rope Climbs
Run 400
25 KBS
Row 250
1 Rope Climb
Run 200
10 KBS
Challenge: Tabata Hollow Hold (Make sure everyone’s shoulders are UP!!)
For Time:
Row 1000 5 Rope Climbs (5 Consecutive Strict Pull ups = 1 Rope Climb)
Run 800
50 KBS 53/35
Row 500
3 Rope Climbs
Run 400
25 KBS
Row 250
1 Rope Climb
Run 200
10 KBS
Challenge: Tabata Hollow Hold (Make sure everyone’s shoulders are UP!!)
Apr 3, 2014
4-4-14 WOD
12 Min Ladder
( add 3 more reps each Round)
3 S2O 115/75#
3 Box Jumps
200m Run
Add 3 reps
6 S2O
6 Box Jumps
200m Run
Add 3 reps ect..
Challenge: Find 1 Rep Strict Press 5-4-3-2-1-1-1 (Hollow and active midline, no arching.)
( add 3 more reps each Round)
3 S2O 115/75#
3 Box Jumps
200m Run
Add 3 reps
6 S2O
6 Box Jumps
200m Run
Add 3 reps ect..
Challenge: Find 1 Rep Strict Press 5-4-3-2-1-1-1 (Hollow and active midline, no arching.)
Apr 2, 2014
4-3-14 WOD
5 Rounds
Row 20 Calories
10 Burpees
10 Power Cleans 135/95 (Load should be nearly straightsetable)
1:1 Rest between Each Round
Challenge: tabata burpee Broad Jump for distance Or Bear Crawl for distance. Your Coach Chooses!
Row 20 Calories
10 Burpees
10 Power Cleans 135/95 (Load should be nearly straightsetable)
1:1 Rest between Each Round
Challenge: tabata burpee Broad Jump for distance Or Bear Crawl for distance. Your Coach Chooses!
Apr 1, 2014
4-2-14 WOD
15 Min AMRAP
Max OHS (athletes choose load. Should be able to rep no less than 10 and not more than 30, as a general guide)
Run 400
Challenge: Snatch Balance 5X5 (work speed under the bar. Pause at the bottom. Do not bottom out. Add load with if technique and speed allows.
Max OHS (athletes choose load. Should be able to rep no less than 10 and not more than 30, as a general guide)
Run 400
Challenge: Snatch Balance 5X5 (work speed under the bar. Pause at the bottom. Do not bottom out. Add load with if technique and speed allows.
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