02.29.2020
Our last WOD of February! Bring a friend or partner up in class!
Warm Up:
800m run
Group Footwork
Tabatas!
Palloff Presses, Spiderman and reaches, cal row
Movement Review and Warm-Up
WOD: Teams of 2
AMRAP 30
20 LaLanne burpees (45/25#)
40 one-armed snatches (45/35#)
60 box jumps
80 KBS (63/44)
100 double unders
2/27/2020
Warm up: group & PVC
Partner row: max calories in 20 minutes
WOD: partner Cindy
AMRAP 20
5 pull ups
10 push ups
15 air squats
One works, one rests
2/26/2020
Warm up: group,TBD
Skill/strength: Thrusters.
In sets of 3 (building). Note your heaviest triple.
Partner Wod: AMRAP 20
A does :
3 Power cleans 135/95
6 Pull ups
9 Air squats
B does a 200m run, switch then B takes over where A leaves off.
Warm Up: 400m run Group mobility 3 sets: 5 scap pulls 5 scap pushups 8 GHDs 5 bent over rows 8 barbell good mornings Strength: 6 Sets 4-6 tempo strict pull-ups (3 sec descent) 5-6 Romanian deadlifts 8 ab rollouts 2 minute rest WOD: 4 RFT 12 KBS 12 burpees over the box (24/20”) 12…
DetailsBirthday WOD for Tanner
Warm up: group + PVC
Birthday burpees
WOD: 21 rounds for time:
7 wall balls 20/14
7 push ups
7 goblet squats 53/35
Happy birthday, bro
2/20/2020
Warm up: group + PVC
18 minute Partner Row: meters
WOD: teams of 2: 20 minutes
Partner A:
10 front squats 75/55
10 push presses
10 SDLHP
Partner B: jumping jacks
Score is jumping jacks
Warm Up: 1500m partner row– switch every 250m Group shoulder stretches :30 walking lunges :45 runners lunge/side 3 sets: 8 pushups 8 split squats (decide whether or not to elevate) 8 scap pushups Strength: 6 Sets 5 tempo dips (3 sec down) 6-8 single armed rows/side 8-10 split squats/leg WOD: AMRAP 8 8 weighted step…
Details4/18/2020 Warm up: group Strength: Deadlift. Warming up to 55-60% of your 1 rm then 5×3 building to a heavy triple (touch and goes). Note your heaviest. Solid form over weight used. Wod: In teams of 2 for time, and weight * 50 wall balls * 40 ring rows * 30 med ball sit up…
Details
