WOD 121717

25 Min WOD

Buy In: 200 Double Unders

Amrap

  • 10 wallballs 30/20
  • 10 sit-ups
  • 10 lunges
  • 10 pushups

At the 20 min mark:

  • Cash Out: 200 Double Unders

WOD – 121617

1. 2 sets :

  • 10 passthroughs + ohs
  • shoulder mobility
  • :60 squat hold
  • stretch

2. 3 sets of each:

  • 3 ohs + 2 sotts press
  • 2 ohs + 1 snatch balance

3 rounds w/partner

  • 50 cal row
  • 40 alternate arm DB snatch (50/35)
  • 30 burpee box jumps (24/20)

rules:

  • row alternates 25 cal
  • db snatch alternate every 10
  • burpee box jump alternate every 1

WOD – 121517

1. 2 sets :

  • 10 passthroughs
  • 10 push ups
  • :20 ring stabilization (top/bottom)
  • 5 strict pull ups
  • stretch

2. bench press : 6 x 5 (increasing weight)

15-min amrap

  • 5 strict pull ups
  • 10 ring dips (box dips)
  • 15 sit ups

WOD – 121417

1. emom : 6-min

  1. 15 cal row
  2. :30 front squat hold (empty bar)

2 x 3 :

  • muscle clean
  • front squat
  • hang power clean
  • squat clean

*first set empty bar 2nd set (95/65)*

2. e2mom : 1 clean

  • sets 1 – 3 @ 60-70%
  • sets 4 – 6 @ 70-80%
  • sets 7 – 8 @ 85%
  • sets 9 – 10 @ 90%

for time (15-min)

  • 1000 m row
  • 30 hang squat cleans (165/115)
  • 1000 m row

WOD – 121317

1. 2 sets :

  • OH db walk (2x across gym)
  • shoulder mobility
  • :60 plank (on hands)
  • stretch

2. shoulder press : 5 x 3

  • accumulate 2 min OH hold with 60-70% of heaviest set

3 rounds

  • 10 cal assault bike
  • 10 shoulder to oh (155/105)
  • 10 burpees over bar

rest 1-2 min between sets

WOD – 121217

1. 2 x 3 :

  • high pull
  • muscle snatch
  • behind neck press
  • ohs
  • sotts press
  • stretch

2. snatch

  • min 0-6 : heavy triple
  • min 6-12 : heavy double
  • min 12-16: heavy single

3-5 sets each part building to a heavy single for the day

2 rounds

  • 30 cal row
  • 15 squat snatch (135/95)

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