Friday WOD 4.28.17

Schedule note: there will be NO 9:30am (Parent’s hour) today.

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
Class picks a benchmark (*with a twist)
Whole class must do the same one

IMG_8002

Comments

Thursday WOD 4.27.17

Warmup
3 Rounds
6 Lunge into Inch Worms
20 Double-Unders
400m Run

Set 2
Skills or PR’s..
Lot of muscleup work going around the gym!

 

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Comments

Wednesday WOD 4.26.17

Warmup
Agility or group warmup

Set 1
[20 minute timecap]
Tortoise and the Hare Part 2
Partners (1 Partner does Set A, other does Set B)
Workout does not end until the person doing Set A LAPS [completes one entire round more than] the person doing Set B)

Set A
4 Burpees
8 Deadlifts (135/95#)
8 Walking Lunges (25/15# Plate OH)
8 Kettlebell swings (1.5/1 pd)

Set B
5 Burpees
7 Deadlifts (185/135#)
7 Walking Lunges (45/25# Plate OH)
7 Kettlebell swings (2/1.5 pd)

 

IMG_7998

Comments

Tuesday WOD 4.25.17

Warmup
10 Lateral Leg Swings
10 Medial Leg Swings
6 Lunge into Inch Worms
20 Double-Unders
600m Run
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1×5 Deadlift @ 50%
1×5 Deadlift @ 60%
1×3 Deadlift @ 75%

Set 1
1×1 Deadlift @ 90%
1×1 Deadlift @ 100%

Set 2
Partners, 1 person rowing continuously
10000m Row

Each set of an exercise subtracts total meters rowed by 100m, can’t do more than 20 “sets” of each exercise:
1 Rope Climb (max 20)
5 Bench Press 155/95# (max 100)
7 Toe to bars (max 140)
12 Box Jumps (24/20”) (max 240)
15 Hand release pushups (max 300)

IMG_7831

Comments

Monday WOD 4.24.17

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%

Set 1
1×1 Front Squat @ 90%
1×1 Front Squat @ 100%

Set2

25 Double-Unders
12 C2B Pullups
20 Dumbbell Snatches [10 each arm] (50/35#)
25 Double-Unders
9 C2B Pullups
16 Dumbbell Snatches
25 Double-Unders
6 C2B Pullups
12 Dumbbell Snatches
IMG_7719

Comments