11.3.15 WOD
November 5, 2015Warm-Up: Coaches Choice Oly Strength 8-1: Jerk - 82%x2x5 WOD: 27-21-18 reps for time of: Ring Dips Romanian Deadlift 115/80
Warm-Up: Coaches Choice Oly Strength 8-1: Jerk - 82%x2x5 WOD: 27-21-18 reps for time of: Ring Dips Romanian Deadlift 115/80
11.2.15 WOD
November 1, 2015WOD: 31 Minute AMRAP of: 31 Wall Runs 31 Kettlebell Swings 53/35 31 Overhead Squats 95/65 19 Pull-Ups 84 Sit-Ups
10.30.15 WOD
October 29, 2015Warm-Up: Coaches Choice Oly Strength 7-4: Clean & Jerk- 70%x2, 75%x2, 80%x1x3 WOD: 5 Rounds for time: 2 Rope Climbs 7 Front Squats 205/145 9 Handstand Push-Ups Cap time, when coach says.
10.29.15 WOD
October 28, 2015Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 Skills Transfer x3 Then 3 Rds, no rest 16 Russian Twists 15 Banded Good Mornings (Light Band) Oly Strength 7-3: Snatch- 70%x2, 75%x2, 80%x1x3 Snatch Push Press - 75%x4x4 WOD: 13 Minute EMOM of: 7 Hang Power Cleans 115/80 5 Bar Facing Burpee
10.28.15 WOD
October 27, 2015Warm-Up: 3 Rds, no rest 10 Supermans 12 Sit-Ups Then Coaches Choice Oly Strength 7-2: Power Clean - 70%x3x5 Push Press - 75%x4x4 WOD: 10 Minute AMRAP of: 10 Box Jumps 34/28 20 Alternating Pistol
10.27.15 WOD
WOD: For time: 20 Hang Squat Snatches 95/65 50 Double Unders 30 Thrusters 95/65 50 Double Unders 40 Toes to Bars 200m Broad Jumps 40 Barbell Step-Ups 95/65 @ 24/20 50 Double Unders 30 Alternating Kettlebell Snatches 53/35 50 Double Unders 20 Bar Muscle-Ups 30 Minute cap time.
10.26.15 WOD
October 25, 2015Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 (PVC or BB) Skills Transfer x3 (PVC or BB) Junk Yard Dog x10 (each) Oly Strength 7-1: Power Snatch - 70%x3x5 Jerk - 75%x3x2, 75%x2x2 WOD: 10 Minute AMRAP of: 10 Shoulder Press 75/55 20' HandStand Walk (15 Kick Ups to scale) 30 Double Unders
10.23.15 WOD
October 22, 2015Warm-Up: Coaches Choice Oly Strength: 2-Position Snatch - 78% 1x3, 80% 1x2 Snatch Push Press - 83% 4x5 WOD: 4 Rounds for time of: 400m Run 15 Snatch Balance 95/65
10.22.15 WOD
October 21, 2015Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 (BB) Skills Transfer x3 (BB) Junk Yard Dog x10 (each) Oly Strength: 2-Position Clean (floor and mid thigh) - 78% 1x3, 80% 1x2 Power Jerk + Jerk - 78% x (1+1) x 3, 80% x (1+1) x 2 WOD: 8 Minute AMRAP of: Minute 1 ME Burpees Minute 2 ME KB Swings 53/35 Minute 3 Wall Sit Minute 4 ME Box Jump Over 24/20 Minute 5 ME Sit-Ups Minute 6 Handstand Hold Minute 7 ME Medball Slams 20/14 Minute 8 ME Dive B
10.21.15 WOD
October 20, 2015Warm-Up: Coaches Choice WOD: For total time and each for time. You only get one barbell, so changing your weights is included in your total time. "Karen" 150 Wallballs 20/14 @10/9' "Fran" 21-15-9 for time of: Thruster 95/65 Pull-ups "Grace" For time: 30 Clean and Jerk 135/95 30 Minute time cap.
