07.24.2019 Happy Wednesday! Jim’s birthday was the 20th, so it’s high time we had his birthday workout! Warm Up: Footwork Shoulder prep, couch stretch, runners lunge 2 Sets: 5 shoulder presses 5 barbell Romanian deadlifts Strength: 4 Sets 5 push presses @ 80% 6-8 DB single legged Romanian deadlifts 2 min rest WOD: “Papa Bear”…Details
7/23/19 Warm up: Group Strength: bench press 6×8 slowly building fit in 3 sets of db curls,10 each arm. Partner wod for time. A does 400m run, B does 200m farmer carry 40/25 then: 100 hang snatches 100 back squats 100 SDLHP then, B runs 400 and A does farmer carry. Both can work at…Details
07.20.2019 Warm Up: Footwork General mobility Burpee game (if we have enough people) Barbell Warm Up WOD: “Ana” In Teams of 2 (Partners split row and reps evenly) AMRAP 24 Buy In: 2400m row Then… 24 push presses (95/65) 24 front squats 24 Russian KBS (62/44) 24 box jumps 24 V-ups Happy Birthday to Ana!…Details
7/17/19 Warm up:Group strength: 1) Tabata:Hallow hold to super man 2) Tabata: Sit ups to hr push ups Partner wod: For time Buy in 600m run together then. Descending 10 down to 1 of: Front squats 95/65 t2b Med ball sit ups against wall. Buy out 600m run together. During descending ladder A does 10…Details
7/16/19 Warm up: Group squat and toss to Sally. (try again) Strength: db bench press 6×8 slowly building db curls after rds. 1,3 and 5. 10 each side. Partner wod: Amrap 17 Ascending by 1’s Deadlift 155/105 barbell push ups kb swings Must finish each movement before moving on. A does 1 DL, B does…Details
Warm up: Group
Squat and toss to Sally.
review power cleans
Partner wod: 5 rounds for time
20 pull ups
30 wall balls 20/14
30 hang power cleans 95/65
split reps evenly, one works while one rests.
07.13.2019 Warm Up: Footwork/ Mobility Burpee game in the gym, if we have enough people! —————————————————————————- WOD: Moszer In Partners– Run together. Partner A does 6 air squats, Partner B does 6 air squats, etc… 9 Rounds for Time • 300 meter Run • 6 Air Squats • 6 Pull-Ups • 6 Box Jumps (20/24…Details