1/23/20
Warm up: group & PVC
Part A: teams of two row as many meters as possible in 15 minutes, split how you see fit
WOD: for time
Buy in:
50 burpees
Four rounds:
15 nasties/leg
15 push ups
15 KBS 53/35
Cash out:
50 burpees
Warm Up: 2 Sets 400m run 8 push-ups 8 box dips :30 reverse snow angels 8 Russian babymakers :30 spiderman and reaches 8-10 min warm-up of lift Strength: 6 Sets 3 push presses @ 80-85% 3 strict pull-ups (add weight if too easy peasy) 3 min rest Take your time on strength. That’s the focus…
Details1/21/2020
Warm up: group, pvc mobility.
Strength: Front squats
Building to a heavy single.
Benchmark Wod: “Fight gone bad”
3 rounds for max reps
1 min. Wall balls 20/14
1 min. Sumo deadlift high pulls 75/55
1 min. Box jumps 20″
1 min. Push press 75/55
1 min. Row for cal.
1 min rest.
1/20/20 Warm up: group + PVC Part A: core work AMRAP 10 10 sit-ups 10 leg lifts 10 Russian twists WOD Teams of 2 AMRAP 20 Partner A 5 burpees 5 pull ups 10 G2OH w/ plate 45/25 Partner B Holds KB in suitcase position Complete full rounds then switch. If the kettlebell touches the…
Details1/18/2020
Warm up: group & PVC
Dice
“Twin Sisters”
Against a running clock
Part A: teams of 2
Double Karen
300 wall balls split evenly
Mandatory 2 minute rest
Part B: teams of 2
Double Annie
100-80-60-40-20
Double unders
Sit ups
Split evenly
1/16/2020 Warm up: group, pvc mobility. EMOM 9 1) 10 wallballs 2) 15 abmat sit ups 3) 6 jump squats + 3 burpees Wod: “Remember to breathe” 1 round for time. 10 Thrusters 115/75 50 doubles (triple singles) 8 Thrusters 40 doubles 6 Thrusters 30 doubles 4 Thrusters 20 doubles 2 Thrusters 10 doubles Time…
Details1/15/2020 Warm up:tbd Strength: Back squat Beginning with an empty bar, sets of 3 building to 55-60% of you 1rm. then 5×5 at that weight. Partner wod. For time. 50 Box Jumps 24/20 * 50 KB swings 53/35 * 50 Pull ups * 50 Goblet squats * 50 Russian twists * *=300m run or 400m…
Details1/14/2020
Warm up: group, written on board
Strength: Weight room.
Db bench press 6×6 building. 20 alt db curls after rds. 1,3 and 5.
Partner WOD. AMRAP 22
16 Hang snatch 95/65 #
32 Deadlifts 95/65 #
16 Wallballs 20/14 #
32 Medball sit up toss (together)
Split reps evenly!
Warm Up: 400m run 3 sets: 5 shoulder presses 5 box dips 5 ring rows 5 inchworm pushups :30 alternating spiderman and reaches Strength: 5 Sets 3 push presses @ 80% 3-5 dips w/ pause (2 sec hold at bottom) 3 min rest WOD: 21-15-9-6-3 Power Cleans (95/65) Box Jumps (24/20″) Burpees Here’s to a…
DetailsWarn Up:
Wall Ball Toss game
2 Sets:
200m run
10 squats
PVC shrugs
10 thoracic twists/ side
10 scap push-ups
Tabata planks
WOD: AMRAP 24 (Teams of 2)
Buy In: 1500m row split evenly
Partner A:
10 wall balls (20/14)
10 med ball cleans
10 full KBS
Partner B: Rest