Monday 4.17.17

Monday, 04/17/2017

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
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1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
1×3 Front Squat @ 75%
1×2 Front Squat @ 85%

Set 1
5×3 Front Squat @ 95%

Set 2
800m Run
21 C2B Pullups
600m Run
15 C2B Pullups

Comments

Monday WOD 10.3.16

Warmup
(2 Rounds)
10 Good Mornings (Empty Bar/PVC)
8 Lunges
2 Back Rolls
8 Push Press (Empty Bar/PVC)
20 Double-Unders
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1×5 High Bar Back Squat @ 50%
1×5 High Bar Back Squat @ 60%

Set 1
4×9 High Bar Back Squat @ 70%

Set 2
600m Run
6 Ring Muscle-ups (12 C2B)
400m Run
4 Ring Muscle-ups (10 C2B)
200m Run
2 Ring Muscle-Ups (6 C2B)

Comments

Happy Birthday Jason! 9.28.16

Happy Birthday Jason!

Warmup
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step

2 Minute Lateral Cone Weave

Set 1

[ocn]Jason

3 Rounds
15 Wallballs (20/14# to 10’/9′ Target)
9 Chest to Bar Pullups
3 Cleans (185/115#)
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[60s rest]
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2:30 Minute AMRAP
500m Row
AMRAP Cleans 185#/115#

Comments

Friday WOD 9.16.16

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups
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1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×5 Overhead Squat @ 70%

Set 1
3×4 Overhead Squat @ 80%

Set 2
Pick a Benchmark

Jackie
1000m Row
50 Thrusters (45/35#)
30 Pullups

Helen
3 Rounds
400m Run
21 Kettlebell Swings (1.5/1pd)
12 Pullups

Amanda
9-7-5 Muscleup (18-14-10 C2B)
9-7-5 Squat Snatch (135/95#)

Comments

Thursday WOD 9.15.16

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)
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Set 1
4 Rounds
[rest 30s between exercises, 60s between rounds]
8 Squat Snatch @ 55-60% 1RM
8-10 Ring Dips @ 60-70% 1RM
10 Weighted Abmat Situps
8 Bench Press @ 65% 1RM

Set 2
24 Min AMRAP
Exercises may go in any order, however you must complete specified amount of each exercise before moving on (e.g. 15 T2B before beginning a second set of 15 or moving on to another exercise.) Score is total completion of exercises (finish 15 t2b = 1 pt)

50 Double-Unders
30 Abmat Situps
15 Toe-to-Bars
15 Box Jumps (24/20”)
8 Thrusters (95/65#)
8 Chest to Bar Pullups

Comments