Friday WOD 2.23.18

Important Schedule Update: There will be no 6:30AM Class today.

Set 1
OPEN 18.1!!

Comments

Thursday WOD 2.22.18

Important Schedule Update: There will be no 6:30AM class tomorrow.

Set 1
5 x 3 Strict Shoulder Press @ 80%

Set 2
Fight Gone Bad
3 Rounds
Wall Balls
Sumo DL High Pull (75/55)
Box Jumps 20”
Push Press (75/55)
Calorie Row
Athletes spend one minute on each movement. There is no rest between transitions; the clock continues to move. Athletes rest 1 minute after each completed rotation of all five movements. Score is total reps.

Comments

Wednesday WOD 2.21.18

Set 1
Light Snatch Complex
5 Sets
Power Snatch + Hang Snatch + Snatch + Overhead Squat
(Guys Use Range of 95-135, Girls Use Range of 55-105)

Set 2
200 m Run
15 Handstand Push Ups
15 Toes To Bar
400 m Run
15 Handstand Push Ups
15 Toes To Bar
600 m Run
15 Handstand Push Ups
15 Toes To Bar
800 m Run
15 Handstand Push Ups
15 Toes To Bar

Comments

Tuesday WOD 2.20.18

Set 1
5 x 3 Back Squat @ 80%

OR

Open Skills Practice
Pull-ups
HSPU
Double Unders
Box Jumps

Set 2
15.3
14 Minutes AMRAP
7 Ring MU (7 C2B + 7 Ring Dips)
50 Wall Balls
100 Double Unders (250 Singles)

Comments

Monday WOD 2.19.18

Set 1
5 x 3 Back Squat @ 80%

Set 2
5 Rounds, 2:30 each
4 Shuttle Sprints (Turf Length, Down + Back = 1)
6 C2B Pullups
5 Handstand Pushups
4 Thrusters (95/65)
AMRAP Air Squats
[Rest 2 Minutes]

Comments

Friday WOD 2.16.18

Set 1
3 x 5 Strict Shoulder Press @ 78%

OR
Jump Rope Skills
5 Rounds
10-1-10-2-10-3-10-4-10-5-10-4-10-3-10-2-10-1
(10s are Singles, 1 to 5 to 1 are Doubles)
Continue up and down the ladder without stopping. Rest as needed between rounds.
*5 Burpee penalty for each trip up.
**If you are working on double under attempts, only complete Burpee penalty if the trip occurs on the single jumps.
Set 2
20 Minute AMRAP
5 Snatches (95/65)
3 Muscle Ups
IMG_8553
Comments