WOD – 121117

1. 2 sets :

  • :60 front squat hold (empty barbell)
  • :20 ring stabilization (top/bottom)
  • stretch

2. front squat

3 x 3 : build to 75%

e2mom :

  • 5 @ 75%
  • 4 @ 80%
  • 3 @ 85%
  • 5 @ 80%
  • 4 @ 85%
  • 3 @ 85-90%

for time (16-min)

  • 15 – 12 – 9 : front squat (155/105)
  • 9 – 7 – 5 : muscle ups

 

 

WOD – 121017

Family Day _ sign up here

  • 10 am : ages 5 and under
  • 11 am : ages 6 and over

 

8am Group Class : 90-min

10 rounds : every 6 min complete

  • 200m run
    5 strict pull ups
    10 burpees to target
    15kB swings
    20 sit-ups

WOD – 120917

1. warm up (2 sets)

  • 20 walking lunge steps
  • :30 handstand hold
  • stretch

2. handstand push up progressions

  • 3 x 3 : strict deficit (hardest progression)
  • 3 x 12 : pike hspu off box

20- min amrap w/ partner

  • 20 hspu
  • 40 t2b
  • 60 db walking lunge steps (50/35)

*hspu & t2b can be divided in any order

*lunges : athletes will alternate every 10 steps*

WOD – 120817

1. 30 cal row @ moderate pace

  • 2 sets : 5x
    • 1 power clean
    • 1 front squat
    • 1 push jerk

2. 15-min to build to a heavy set of :

  • 1 clean (below knee)
  • 1 clean (floor)
  • 1 jerk

for time (14-min)

  • 30 cal row
  • 30 clean & jerks (135/95)
  • 30 burpee box jump overs

WOD – 120717

1. emom : 5 -min – 30 double unders

2 sets :

  • Shoulder mobility
  • OH db walk (2x across)

2. Complete the following :

  • 3 x 8 : single arm DB press
  • 2 x 10 : single arm high pull (kb or db)
  • 1 x 5 : alternating arm db snatch (warm up weight for workout)

for time (20-min)

100 – 80 – 60 – 40 – 20 : double unders

10 – 20 – 30 – 40 – 50 : alternating arm db snatch (50/35)

WOD – 120617

1. emom : 6 – min

  1. 15 cal row
  2. :45 plank (on hands)

2 x 3 :

  • high pull
  • muscle snatch
  • behind the neck press
  • ohs
  • hang power snatch
  • power snatch
  • stretch

2. snatch :

  • 2 x 2 : with light weight
    • hang power snatch
    • behind the neck press
    • ohs
    • power snatch
    • squat snatch
  • 5 sets :
    • 1 snatch (below knee)
    • 1 snatch (floor)

3 rounds

  • 1-min amrap row
  • 1-min amrap power snatch (75/55)
  • 1-min amrap toes to bar

rest 1 – min

 

WOD – 120517

1.  2 sets :

  • 10 air squats
  • 10 kossak
  • : 30 front squat hold (empty barbell)
  • stretch

2. front squat

  • 3 x 3 : build to 75%
  • e2mom :
    • 5 @ 75%
    • 3 @ 80%
    • 2 @ 85%
    • 5 @ 80%
    • 3 @ 85%
    • 2 @ 90%

5 rounds

  • 15 cal assault bike (max effort)
  • 20 wall ball
    • 1-2 min rest between sets

*hit each set at 100%,  hold nothing back*

WOD – 120417

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • 10 kips + 5 strict pull ups
  • stretch

2. deadlift : holding hook grip

2 x 5 : build to 70%

e2mom :

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 2 @ 90%

for time

  • 75 kb swings (24/16)
  • 50 pull ups
  • 25 burpee box jump overs (24/20)
  • 50 pull ups
  • 75 kb swings

WOD – 120317

Max cal row 45min
Switch every 20 cal
One partner rows at a time, the other partner will perform round 1: 25 sit-ups, round 2: 20squat clean thruster with wall ball, and round 3: 20 wall balls

WOD – 120217

1. 2 sets :

  • 10 passthroughs + ohs
  • 10 kossak
  • 10 reverse lunges
  • shoulder/hip mobility

2. 4 x 8 : ohs (off floor)

  • (don”t increase weight if you cannot break parallel)

12-min amrap

  • 200 m run
  • 20 db snatch (alternating arm)

 

 

9:30 –  “HOIST”