Wednesday WOD 4.1.15

Warmup
2 Rounds
5 Clean and Jerks (Empty Barbell/Pipe)
5 Pushups
3 Pullups
12 Air Squats
===========================
1×5 Ring Dip @ 50%
1×3 Ring Dip @ 60%
1×2 Ring Dip @ 70%

Set 1
20 minutes OTM Skills
10×2 Box Jumps (evens)
5×5 Ring Dip @ 80% (odds)

Set 2
13 Minute AMRAP
0:00-1:00 Double-Unders (points = reps x1)
1:00-2:00 Pullups (points = reps x3)
2:00-3:00 Box Jumps (44/32”) (points = reps x5)
3:00-5:00 rest

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Tuesday WOD 3.31.15

Warmup
3 Rounds
8 Pushups
8 Air Squats
8 Split Jerks (chalk the floor if desired)

Set 1
4 Rounds
[rest 30s between exercises, 60s between rounds]
3 Position Snatch (Hi-Hang, Below Knee, 1” Hover, Technique Limit)
8-10 Weighted Abmat Situps
4-6 Ring Muscleups (4-6 Ring Swings to Hip)
80%E DEFICIT Kipping HSPUs
80%E Split Jerks (alternate feet, same bar as snatch)

Set 2
20 Minute AMRAP
400m Run
7 Muscle-ups (21 C2B)

IMG_4565

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Monday WOD 3.30.15

Warmup
3 Rounds
2 Back Rolls
8 Lunges
8 Pause Air Squats
3 Pullups
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1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%

Set 1 (optional for 15.5 repeaters)
1×3 Front Squat @ 85%
1×3 Front Squat @ 92.5%

Set 2
18 – 15 – 12 – 9 – 6 – 3
Toe to Bar
Box Jump (32/24”)

OR

15.5

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Friday WOD 3.27.15

Saturday: Yoga at 8 – Open Gym at 9

Warmup
3 Rounds
Overhead Squat (Empty Bar/PVC)
60s Self-Burgener (Empty Bar/PVC)
5 Sotts Press (Empty Bar/PVC)

Set 1
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×5 Overhead Squat @ 70%
1×5 Overhead Squat @ 80%
1×5 Overhead Squat @ 87.5%

Set 2
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

IMG_4569

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Thursday WOD 3.26.15

Saturday: Yoga at 8 – Open Gym at 9

Warmup
3 Rounds
2 Back Rolls
5 Kang Squats (Empty Bar/PVC))
10 Sotts Press(Empty Bar/PVC)

Set 1
4 Rounds
[30s rest between exercises]
10 OH Lunges @ 35% 1RM OHS
5 Weighted Ring Dips @ 50% into ME Kipping
12 Bar OH Leg Levers @ 35% 1RM OHS
8 Exp. Pushups (8”/3”)

Set 2
Partners
Collect 3 PR’s from the board between you. One partner rowing until 3 collected.

gymnastics

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