Monthly Archives: March 2017

Saturday 04.01.17

9:15am Team WOD AMRAP for 20:00 1 teammate does: 200m run 10 hang power clean 135/95 12 slam balls other teammate rows score = rounds plus meters rowed 10:00am Hero WOD U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, … Continue reading

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Friday 03.31.17

Warm up: With a partner, 3 rounds: 20 medball squat + toss (forward facing) 20 medball round-the-world 20 medball backward toss Speed/stamina: 800m run for time – compare to 01/10 MetCon: 4 rounds of AMRAP 3:00, rest 3:00 Row 20/15 … Continue reading

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Thursday 03.30.17

Warm up: 2:00 Puppy Dog Pose https://www.youtube.com/watch?v=VM87l97X7gY (skip to :53) 2:00 Upper Thoracic Mobility 3 Steady Rounds 12 Single Leg KB Deadlifts 24 Calorie Row Strength: In 15 Minutes build to 1RM Jerk from Behind the Neck (can be split) … Continue reading

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Wednesday 03.29.17

Warm up: 3 Steady Rounds 10 Perfect Kipping HSPU 12 Lateral Goblet Squats 14 Calorie Row Strength: 10 Round EMOM 1 Squat Snatch @80% MetCon: “Jackie” – compare to 01/10 For TIme Row 1k 50 Thrusters 30 Pull Ups E: … Continue reading

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Tuesday 03.28.17

Warm up: 2:00 Hip Mobility 2 Steady Rounds 25 Calories Rower 15 DBL KB Thrusters 20 Push Ups Strength: 1rm squat clean & jerk – compare to 01/25 MetCon: 3 Rounds 21 Alternating Pistols 14 Hang Power Cleans 7 Bar … Continue reading

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Monday 03.27.17

Warm up: Floss Ankles/Calves 3 Steady Rounds 6 Deep Strict Ring Dips 12 Russian KB Swings 18 Fast Box Step Ups MetCon 1: 15-12-9-6-3 Bar Facing Burpees Deadlift E: 135/95# F: 155/115# P:185/135# C: 225/155# MetCon 2: AMRAP 7 Minutes … Continue reading

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Sunday 03.26.17

Open gym 10:00am – 12:00 noon

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Saturday 03.25.17

9:15am partner WOD; 2 person teams 2 rounds (30 min total): 5 Deadlifts (225/155; 185/135; 135/95) – each person does 5 then switch for 5:00 10 Burpees – each person does 10 then switch for 5:00 15 Wall balls (20/14, … Continue reading

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Friday 03.24.17

MetCon: The Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Masters 55+ and Teens … Continue reading

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Thursday 03.23.17

Warm up: 2:00 shoulder mobility 400m jog 3 rounds: 10 squat jumps 10 push ups Strength: Push Jerk 3×3 (First set: Moderate; Second set: Heavy; Third set: Moderate) MetCon: 9-6-3 Squat Cleans Muscle Ups E: 65/45#; ring rows F: 95/65#; … Continue reading

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