Category Archives: WOD

Thursday 12.18.14

WARM UP PVC Mobility Jog 400m Burgener Warm-up w/ bar 20 Straight leg slam balls 20 PVC Sotts presses 10 Squat Jumps – emphasize full extension STRENGTH Snatch 1 Rep Max Elements: Power Snatch Fitness: Power Snatch Performance: Snatch Competition: … Continue reading

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Wednesday 12.17.14

WARM UP Jog 200m PVC Mobility Dynamic Warm-up Then Stretch hips/hamstrings STAMINA 4:00 Minutes: Run 400m Max Slam Balls in time remaining Score = Number of slam balls METCON 100 Double Unders – then – 21-15-9 Overhead Squats Burpees over … Continue reading

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Tuesday 12.16.14

WARM UP PVC Mobility Jog 200m 4 Rounds: 10 Air Squats 20 Jumping Jacks 30 Single Unders STRENGTH Front Squat 1 Rep Max All Groups METCON “Jackie” 1000m Row 50 Thrusters 30 Pull-ups Elements: 35/15#; ring rows Fitness: 45/35#; Assisted … Continue reading

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Monday 12.15.14

WARM UP Arm Circles/Arm Crosses PVC Mobility Jog 400m 3 Rounds: 10 Slam Balls Low Bear Crawl 10 Thrusters w/ slam ball STAMINA/SKILL Max Double Unders in 2:00 –rest 2:00– Max Timed Wall Sit Elements: Singles Fitness: Singles or ParalletteJumps … Continue reading

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Sunday 12.14.14

12:00 – 2:00 = Open Gym

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Saturday 12.13.14

9:15am Team WOD 3 rft: Partner 1 = run 400m; partner 2 = 20 Wall Balls; switch Partner 1 = run 400m; partner 2 = 20 KB Swings; switch Partner 1 = run 400m; partner 2 = 20 t2b; switch … Continue reading

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Friday 12.12.14

PVC Mobility WARM-UP: 200m Row 10 Leg Swings Each Direction 10 Lunge Step Reach Ups 10 Squat Jumps 4:00 to Stretch as needed SPEED/STAMINA: 800m Run For Time (Compare to 10/17) *then* PVC MetCon movement standards review METCON: (Compare to … Continue reading

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Thursday 12.11.14

WARM-UP: Bay to Bay: Butt Kicks – High Knees Broad Jump, Air Squat – Punter’s Kick High Knee Skips – Lunge Twist/Twist 15 Spealler Rolls – :05 hold at each position (left/right/center) 10 Empty BB Good Mornings STRENGTH: 15:00 to … Continue reading

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Wednesday 12.10.14

WARM-UP: 2 Rounds 15 Squats 15 Supermans 15 Straight Legged Slam Balls PVC Mobility Burgener Warm-up SPEED/STAMINA: 1K Row for Time (Compare to 10/15) METCON: (Compare to 10/15) “Isabel” 30 Power Snatch E: 45#/35# F: 75#/45# P: 115#/70# C: 135#/95# … Continue reading

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Tuesday 12.09.14

WARM-UP: 250m Row 15 Burpees 200m Run PVC Mobility Hip Mobility – Lunge Stretch, Pigeon, Couch, Wall Bottom Squat STRENGTH: 15:00 to find your 2 RM Back Squat (Compare to 10/14) METCON: 4 RFT: 400m Run 21 KB Swings E: … Continue reading

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