Category Archives: WOD

Saturday 11.01.14

9:15 TEAM WOD – adapted from Wodapalooza WOD #2 AMRAP in 22:00 Partner A = 3 power cleans (135#/95#) 3 hang squat cleans 3 thrusters Partner B = 30 du 10:00 HERO WOD Los Angeles County Fire Fighter Specialist Arnaldo … Continue reading

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Friday 10.31.14 – SEE BELOW FOR EVENING SCHEDULE CHANGE

EVENING CLASSES WILL ONLY BE 4:30PM AND 5:30PM = NO 4:00 OR 5:00. THIS IS JUST FOR HALLOWEEN. WARM UP 300m Row 3 Rounds: 5 Inch Worm with Push-up 10 Parallette Hops 20 Saw Planks with one foot off the … Continue reading

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Thursday 10.30.14

WARM UP 200m Jog PVC Mobility 2 Rounds of: 10 Air Squats 10 Knee Circles using the Rig Poles (5 each direction) 10 Short Box Jumps SKILL Max Distance Broad Jump – 3 attempts METCON 800m Run 9 Power Snatch … Continue reading

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Wednesday 10.29.14

WARM UP 20 Burpees EMOM for 4:00 10 Single Unders 10 Air Squats 10 Saw Planks STRENGTH Back Squat 5 x 5 @ 60% METCON For time: 750m Row Buy-in 5 rounds: 10 Deadlifts 15 Barbell Roll-outs 400m Run Cash-out … Continue reading

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Tuesday 10.28.14

WARM UP 200m jog Bay to Bay “Follow Me” Each athlete in class goes from bay-to-bay doing warm-up movement of choice & class follows. If OLY Power Clean & Jerk 5 x 2 – tap & go, not pause at … Continue reading

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Monday 10.27.14

WARM UP 2 Rounds of Row Complex w/partner (while partner rowing, hold side plank) 10 Strokes straight leg 10 Strokes ½ bend 10 Strokes full ROM PVC Mobility Banded Shoulder Mobility SPEED/STAMINA 400m run for time METCON EMOM for 10:00 … Continue reading

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Sunday 10.26.14

12:00 – 2:00 = Open Gym

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Saturday 10.25.14

9:15AM TEAM WOD: 2 person team: 100 du (scale = 3x su) 30 front squats (each, in any increments) (c = 115/75) 30 push PRESS (each) 100 du 20 front squats (each) 20 push PRESS 100 du 10 front squats … Continue reading

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Friday 10.24.14

WARM UP: Matt Chan Warm Up SKILL: ring mu work; max effort mu METCON: 7 rft: 5 deadlifts 4 hang power cleans 3 jerks (power or split) E = 55#/35# F = 75#/45# P = 115-135#/75-95# (write load on white … Continue reading

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Thursday 10.23.14

WARM UP: 3 x: partner banded harness pull bay to bay 20 partner med ball sit ups 20 partner squat toss SKILL: 10:00 t2b work, focus on kipping; max effort t2b (without coming off bar) METCON: EMOM for 14:00 even … Continue reading

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