Paul’s AOTM WOD 3.31.17

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups

Set 1– Paul’s AOTM WOD
“GET OFF MY LAWN”
35 min. TEAM AMRAP/RUN (for total points)

Ideally teams of 3 but can be more or less, if necessary
Each member of a team can skip one run and be in place to start lifts/burpees when other teammates return (i.e. weaker runners skip longer runs)
Lifts/burpees do not start until all team members return from run (it’s not a sprint!)
One point for each lift completed, two points for each BJB completed

@ 0:00
800m run
Bench Press (115/75) (1 pt. ea.)

@ 10:00
600m run
Dead Lift (185/125) (1 pt. ea.)

@ 19:00
400m run
Back Squat (95/65) (1 pt. ea.)

@ 27:00
200m run
Box Jump Burpees (strict) (2 pts. ea.)
@ 35:00 – END

IMG_7813

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Thursday WOD 3.30.17

Warmup
2 Rounds
2 Inch Worms
8 Wall Jerk Hops
8 Pushups
6 Push Jerks (Empty Bar/PVC)

Set 1
5 Rounds
400m Run
20 Toe to Bars
10 Hang Squat Snatches (115/75#)

IMG_7828

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Happy Birthday Jocelyn! 3.29.17

Happy Birthday Jocelyn!!


Warmup

Agility

Set 1
[ocn] Jocelyn
8 Minute AMRAP
Row for Meters
====================
[4 min]
====================
5 Minute AMRAP
Rope Climbs (Each Rope Climb Counts as 100 points)
Hang Clean and Jerks (115/65#) (Each Hang Clean and Jerk Counts as 25 points)
Collect as many points as you can, however you like, in the 5 minutes… the most points wins!

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Tuesday WOD 3.28.17

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Kang Squats (Empty Barbell/PVC)
6 Clean and Jerks (Empty Barbell/PVC)
3 Pullups

Set 1

1-1-1-1-1-1-1Legless Rope Climb
30-27-24-21-18-15-12 Air Squats
30-27-24-21-18-15-12 Abmat Situps

IMG_7730

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Monday WOD 3.27.17

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats

Set 1
17.5

or…

Set 1
FRAN
21-15-9 Thrusters (95/65#)
21-15-9 Pullups

IMG_7761

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