WOD – 070618

1. 2 sets @ moderate pace (12min)

  • 15 cal row
  • 50 double unders (1-min)
  • :30 handstand hold/2nd set 3-5 handstand push ups
  • 10 hanging leg raises
  • stretch in remaining time

2. complete the following : (10-min)

  • 3 x 8 : single arm DB press
    • :30 break between arms

4 rounds : e2mom

  1. 21/18 cal row
  2. 30 double unders + 12 t2b
  3. 12 hspu + 6 burpee box jump overs
  4. rest

WOD – 070518

1. 2 sets:

  • :60 bike @ moderate pace
  • 5 strict pull ups
  • 10 passthrough + 10 ohs
  • stretch

1 x 3 :

  • muscle snatch + ohs
  • hang power snatch
  • power snatch + ohs
  • squat snatch
  • stretch

2. snatch

  • 2 x 3  high hang snatch + 3 ohs
  • 3 x 2 snatch lift off + 1 snatch (off floor)
  • 3 x 1 : snatch @ 90+%

3 rounds

  • 15 cal bike
  • 10 power snatch (135/95)
  • 5 bar muscle ups

WOD – 070418

Group Class 8, 9, 10am – Open gym 11-12

50-40-30-20-10

  • Wall Ball Shots (20/14)
  • Box Jumps (24/20)
  • Kettlebell Swings (24/16)

WOD – 070318

Wednesday Schedule Reminder : 8, 9, 10am Group Class 11-12 Open Gym

1. warm up :

  • 200m run
  • 10 good mornings
  • 10 deadlifts
  • 200 m run
  • 10 deadlift (moderate weight)
  • stretch

2. deadlift

  • 5 @ 75%
  • 4 @ 80%
  • 2 x 3 @ 85%
  • 2 x 2 @ 90%

4 rounds

4-min amrap

  • 200m run
  • 15 deadlift (225/155)
  • amrap burpees over bar

2-min rest

*score is total # of burpees completed*

 

WOD – 070218

1. 2 sets :

  • 15 cal row
  • 10 walking lunge steps
  • hip mobility

2. front squat (off floor) based of 1rm squat clean

  • 10 @ 35%
  • 8 @ 45%
  • 6 @ 55%
  • 4 @ 65%
  • 2 @ 75%

5 rounds : every 4 – min

buy in :

  • 20/18 cal row
  • 60 double unders
  1. 3 front squats @75%
  2. 6 @ 65%
  3. 9 @ 55%
  4. 12 @ 45%
  5. 15 @ 35%

WOD – 070118

alternating movements w partner

4 rounds

  • 5 pull ups
  • 10 push ups
  • 15 situps

4 rounds

  • 5 pull ups
  • 10 alternating leg jumping lunges
  • 15 sit ups

4 rounds

  • 5 pull ups
  • 10 goblet squat
  • 15 sit ups

4 rounds

  • 5 pull ups
  • 10 kb swings
  • 15 sit ups

4 rounds

  • 5 pull ups
  • 10 burpees
  • 15 sit ups

WOD – 063018

1. team of 3 : warm up – 2 sets each

  • partner 1 : 15 cal row
  • partner 2 : 10 passthroughs + 10 ohs
  • partner 3 : 10 hanging leg raises

stretch

2. 3 x 3 : power snatch : warm up/build to working weight

 

2 rounds w/ team of 3

  • 60 t2b
  • 60 burpees to target
  • 60 power snatch (115/75)
  • 90 cal row

 

WOD – 062918

1. warm up

  • 3 x 200 m + :30 rest
  • stretch
  • 10 air squat + :30 fs hold (empty bar)

1 x 5 :

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

2. hang clean : (power or squat)

  • 3- 4 sets to build to 80% max clean
  • 3 x 1 @ 80% of max clean

for time (15-min)

  • 800 m run
  • 50 hang power cleans (155/105)

*anytime bar is dropped run 200 m*

 

WOD – 062818

1. 2 sets :

  • 50 du/1-min practice
  • 5 strict pull ups
  • 10 walking lunges
  • stretch

2. front squat : 5 x 6 @ 70-75%

“Heartbreak Kid”

3 rounds (16-min)

  • 10 front squats (185/135)
  • 20 chest to bar
  • 50 double unders

Scaling : front squat – use 60-65% of max