Mar 29, 2017

3-30-17 WOD

Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (75/55#)
50 Barbell Burpees

L3* 135/95 OKAY

L1*
4 Rounds
10 DB Alt Lunges (from hang)
10 DB Hang PWR Cleans
10 S2O
400m Row
*15min cap

Challenge: Power Clean
1X 60%
1X 70%
1X 75%
1X 80%
1X 85%
1X 90%

1X 95% (this should be 95%,not your 1rm)

Mar 28, 2017

3-29-17 WOD

15-12-9
BAR MU (SUBS for today,Kipping C2B, Jumping Chest 2 Bar, or Regular Kipping Pull Ups)
Squat Snatch 155/105 (Power snatch OKAY, DB snatch okay, just double the reps)

*STRICT 15min CAP

L1*
21-15-9
Supine Ring Rows
Dumbell or Barbell Power snatches (if using DB, complete a rep with both arms to count as 1 rep.)

Challenge: SET UP FOR PULL UPS and Snatches

Mar 27, 2017

3-28-17 WOD

AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
Keep adding 3 Reps until Time Expires!!!

Challenge: Practice Gymnastics SKILLS - WORK ON GOAT!!!! 15Min

Mar 26, 2017

3-27-17 WOD

3 Rounds
400m RUN *L1 500m Row
10 strict pull ups
20 strict Handstand Pushups *L1 DB PRESSES

Challenge: for Q
3 Sets
10-20 GHD
30 sec side plank (each side)
Tempo single arm KB PRESS X5 Each SIDE. 3 sec up, 3 sec down

Mar 23, 2017

3-24-17 WOD

OPEN 17.5 GRAND FINALE !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Mar 22, 2017

3-23-17 WOD

EMOM24

1)200/250m Row
2)15 Wall Balls *L1 Gobblet Squat
3)10/15 Cal Assault Bike *L1 - 30 Sec Assault Bike
4) 12 TTB *L1 - 10 Leg Raises from Bar

*Wipe down Rower railing, and bikes after, thx

Challenge: 5X3 Tempo Back Squat 4 sec down, 3 sec hold, rise

Mar 21, 2017

3-22-17 WOD

10-9-8-7-6-5-4-3-2-1:
Bench Press (KB or DB)
Strict Pull-ups
*25 Double-unders after each round *L1 35 singles

Challenge: Tabata V- Ups, RX starts with Hollow position w/ feet off floor. Scale with Sculling SIt ups.
L* Ab- Mat SIt Ups

Mar 20, 2017

3-21-17 WOD

AMRAP 13:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

L1
15 min AMRAP
500m row
10 knee push ups
15 ring rows
20 air squats

Challenge: Set up for wod and go through all movements. Goal is to have 1 barbell and to cycle through each movement.!!

Mar 19, 2017

3-20-17 WOD

Challenge:
5x5 push press
Add load of form allows

L1/L2
4 rounds
3min of
Run 400m
Max Burpee’s

Rest 1 min

Mar 15, 2017

3-16-17 WOD

4X 500m row
1 to 1 rest

OR
Partner 2k, 500m intervals

Challenge:
2 sets
Max burpees in 1 min
Rest as needed

Mar 12, 2017

3-13-17 WOD

3 Rounds for time
9 strict pull ups (L1 ring rows)
12 shoulder 2 overhead
15 deadlifts
21 V-ups
25 wall balls (L1 goblet squats)


17 min time cap


Challenge:
Set up for WOD, warm up to straight setable sets for the lifts.

Cool down with hip mobility

Mar 9, 2017

Mar 8, 2017

3-9-17 WOD

3 Rounds
1min Cal Row
1min Box Jumps
1min Wall Balls
1min Pull Ups
1min Rest

Challenge: Back Squat 5X5

Mar 7, 2017

3-8-17 WOD

3 Rounds
20 Hang Power Cleans (L1 DB Hang Pwr Clean) think linkable for 3 sets.
400m Run (L1 500m Row)

Challenge:
3sets with 1 min rest between sets only!!
10 v ups, into
30 sec Hollow Rock, into
30 sec russian twist

Mar 6, 2017

3-7-17 WOD

Challenge: Take 15 min to build to todays feel good Sumo Deadlift. *Important we have no loss in form or mechanics.


24min EMOM

  1. 3 Deadlifts @ no more than 70% todays solid feel good.
  2. 40 Dubs
  3. 7-12 Kipping HSPU
  4. 12 Box Jumps

Mar 5, 2017

3-6-17 WOD

18 MIN AMRAP - Get as far as you can in the following
50 Cal Row
50 Wall Balls
50 Burpees
50 S2O 75/55


Challenge: Tall Jerks 5X3, then pause split jerks 5X2 at no more than 70%split  jerk. Pause 2 seconds in the dip, jerk, and pause 2 seconds in the receive. + Tall Jerks are meant to be a warm up for footwork and balance, think 45#. I use my bella bar.

Mar 2, 2017

Mar 1, 2017

3-2-17 WOD

10min amrap
2 burpees
2 kbs
10 sit ups
4 burpees
4 kbs
10 sit ups
Ect. Keep adding by 2’s

Challenge: KB Bench 5 sets. Max reps