Workout of the Day (WOD)

Wednesday

10/10/18

Warm up: group,dynamic

Skill/strength: tbd

Partner Wod: Amrap 22
30 push press
20 front squats
10 thrusters
200m run together.

Split reps evenly, run together.
Rx 95/65
Rx+ 115/85

Tuesday

10/9/18

Warm up: Written on white board

Strength: Emom 12
1) 3 wall walks
2) 30 Double unders
3) 15 Ab mat sit ups

Wod: For time 10 down to 1 of:
SDLHP 95/65
Pull ups
*
*= 4 bar facing burpees after each round.

Monday

10/8/18 Warm up: Trainer’s choice Skill: Power Snatch warm up with singles to 50-60% of your 1 rm. then 1 1 1 1 1 slowly building to 75-85%. Wod: In teams of 2, Amrap 18 A does: 5 hang power snatch 95/65 7 Box jumps 24/20 9 Wall balls 20/14 B does: 100m farmers carry…

Saturday

10/6/18 Our friend and coach Rachel Nutting will be in class tomorrow. Following class we will meet up @ Sufside burger Shack for lunch. All are welcome. Warm up: Trainer’s choice Partner Wod: “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking lunges 50 Knees to elbows 50 Push…

Wednesday

10/3/18
Warm up: trainer’s choice

Strength: Db bench press,
db curls

WOD: Up,down…. For time
Hang power cleans 95/65 2 UP to 20
Back racked lunges 95/65 20 DOWN to 2

Tuesday

10/2/18 Warm up: group, mobility 400 m run, last 50m backwards 15-10-5 Cal row wall balls Skill/strength EMOM 8 10 med ball cleans 10 v-ups Partner wod: For time 60 Kb swings 53/35 50 Goblet squats 53/35 40 HR push ups 30 Box jumps 24/20 20 plate pass sit ups 35/25 10 Synchronized burpees 20…

Monday

10/1/18

Warm up: trainer’s choice

Strength: Deadlift
Warm up: sets of 3 to 65-70% of 1rm then 5×5 @ 75%
solid touch and goes….

Wod: AMRAP 15
ascending by 2’s
deadlift 135/95
burpees over bar
*
*4 knees to elbow after each round

Rx+ t2b.

Thursday

Thursday 9/27/2018

Consuelo’s birthday WOD!

Warm up: group and dynamic

WOD: AMRAP 33

9 push ups
27 sit ups
18 wall balls

By W.Wilson

Wednesday

9/26/18 Warm up: group, mobility. 2x 5 wall facing squats 3111 (tempo) 5 medball cleans 1 kb complex Emom 9 1) 10/8 cal row 2) 5-8 ring dips 3) 15 ab mat sit ups review/mobility Partner wod: Amrap 8 Ascending by 1’s Power snatch 75/55 2 min. rest Amrap 8 Ascending by 1’s Wall balls…

Tuesday

9/25/18 Warm up: trainer’s choice EMOM 8 10 Db bench press 10 bent over rows, (supinated grip) Wod: AMRAP 6,5,4. 1) Amrap 6 3 squat clean 95/65 5 pull ups 7 box jumps 2) amrap 5 @ 115/85 same movements 3) amrap 4 @ 135/95 same movements 2 min rest between amrap’s Rx+ begin at…