Tuesday 09.12.17

Warm Up:
Wrist Mobility
-then-
4 Rounds
:20 on / :40 off
HS Hold

Strength:
Strict Press 2×10
then
1 Rep every :90 for 12 Minutes AHAP

MetCon:
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP
3 Pull Ups
30′ HS Walk
6 Sumo DLHP
6 Pull Ups
30′ HS Walk
9,9,30′, etc.

E: 55/35#; thick band or ring rows; 3 wall climbs as high as possible
F: 65/45#; thin banded pull ups; 3 wall climbs
P: 75/55#; 30 shoulder taps
C: 75/55#

After Party:
Core = 3 x 10 up and overs on paralettes
CE = Handstand Hold Nose and Toes OR Freestanding; 8 Rounds of :30 On :30 Off

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Monday 09.11.17

Warm Up:
Ankle mobility
3:00 of a Goblet Squat Hold
-then-
Run 400m
Strength:
Back Squat 5×5 @77.5%

MetCon:
AMRAP 8 Minutes
4 Power Cleans
2 Bar Muscle Ups

E: 65/45#; jumping pull ups
F: 75/55#; chin over bar or banded c2b
P: 115/75#; banded bar MU or c2b
C: 135/95#

After Party:
Core = 3 x 10 dowel snatch grip sit ups
CE = 50′ Farmers Carry x 5; Unbroken AHAP. Rest as needed

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Sunday 09.10.17

Open Gym 10am – 12:00pm

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Saturday 09.09.17

9:15am Team WOD
2 person teams
200m walking lunges buy in
Then
15-10-5
Power cleans
Hspu
15-10-5
Hang power cleans
Ring dips
200m walking lunges cash out

10:00am Hero WOD
Dunn
AMRAP in 19:00
3 muscle ups
1 shuttle spring, 5 yds, 10 yds, 15 yds
6 burpee box jump overs (20/16”) – clear the box

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Friday 09.08.17

Warm Up:
Accumulate 2:00 Hanging from Pull Up Bar
-then-
2 Rounds
15 Right Arm DB Press
15 Left Arm DB Press
30 AIr Squats

Strength:
Strict Press
2×10
then
3 Rep every 3:00 for 12 Minutes
AHAP

MetCon:
Team of 3
Row 10/8K
One person rows
One person box jumps (E: 12″; F: 16″; P: 20″; C: 24″)
One person wall balls (E: 12/10; F: 14/12; P: 16/12; C: 20/14)
Score = time/burpees/wall balls

After Party:
Core = Max timed L-Hang (hang with legs parallel to ground) x 3
CE = Run 50m x 5
Rest 2-3 Minutes

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Thursday 09.07.17

Warm Up:
Misfit Snatch Warm Up

Strength:
“Pause Power Position Snatch Warm Up 4×3 @ 40-60% 1RM; Drop and Reset
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes 2 Reps @ 85%+
Heavier than last week”

MetCon:
AMRAP 4 Minutes x 3
Rest 2:00
Run 400m
20 KB Swings
Max HSPU in remaining time

E: 200m run; 25/20#
F: 200m run; 30/25#
P: 45/30#; 1-2 ab mats
C: 53/35#

After Party:
Core = 100 sledge swings, 50 per side
CE = Double KB Sumo Deadlift 70/53’s- 3×20; Rest as needed

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Wednesday 09.06.17

Warm Up:
2:00 Hip mobility
-then-
AMRAP 7:00
10 Jumping Lunges
10 Empty Bar Thrusters
5 Strict Pull Ups (scale to kip, banded or jumping)

Strength:
Back Squat 4×4 @85%

MetCon:
5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups
Increase weight each round

E: all at 65/45#
F: 2@ 55/35; 2@ 65/45; 1@75/55
P: 75/55; 95/65; 115/75;125/85; 135/95
C: 115/85lbs 135/95lbs 155/105lbs 175/115lbs 195/125lbs

After Party:
Core = 40 landmines; each side = 1
CE = Row 2k x 2 Rest 3:00

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Tuesday 09.05.17

Warm Up:
2×20 Banded Good Mornings
-then-
20 KB Swings
20 Calorie Row (HARD)
20 KB Swings

Strength:
Deadlift 5×1 AHAP

MetCon:
EMOM for 20 Minutes –
9/6 Calories on Rower (even)
6 Hang Power Snatch (odd)

If needed for rowers, start ½ class on row, ½ on snatch

E: Cals 7/4; 55/35#
F: Cals 7/4; 65/45#
P: 75/55#
C: 115/75#
C+ 135/95#

After Party:
Core = 5am coach’s choice – write it up!
CE = Plank Holds :60 x 7. Rest 1-3 minutes between holds

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Monday 09.04.17 – classes at 8am and 10am only

Warm Up:
3:00 of Elevated Pidgeon on each side
-then
10-8-6-4-2
Box Jumps
Push Ups

Strength:
Death by Thruster – start with 1 in first minute and add 1 per minute until failure

E: 65/45#
F: 75/55#
P: 95/65#
C: 135/95#

MetCon:
AMRAP 3 Minutes x 4
Rest :60
Row 500400m or run 400m (can alternate)
Max Rep Power Clean and Jerk in remaining time

E: Row 300/250m or run 200m; 65/45#
F: Row 300/250 or run 200m; 75/55#
P: Row 400/300m or run 400m; 95/65#
C: 115/85lbs

After Party:
Core = tabata weighted planks
CE = Muscle Snatch 5×10. Touch and Go AHAP. Think cycling a barbell in a WOD like “Randy”. Rest as needed between sets

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Sunday 09.03.17

Open gym 10:00am – 12:00 noon

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