WOD -080516

1. 2 sets :

  • 20 air squats
  • 20 alternating cossak
  • 20 alternating leg lunges
  • stretch

2. 10-min to warm up :

  • 2 x 10 : wall ball (heavy)
  • form roll – quads,hamstrings, IT band
  • mobility

for time (15-min)
“karen”

150 wall ball

Flex Friday: in remaining class time get the pump

  • 2 x 10 : bicep curls (barbell)
  • 2 x 10: dumbell hammer curls
  • 2 x 5 : chin ups

WOD – 080416

1.  3 x 5 :

  • shoulder press
  • push press
  • push jerk
  • stretch

2. build to a difficult set of :

  • 1 push press + 2 push jerks

for time (16-min)

  • 25 shoulder to oh (115/75)
  • 200 m run
  • 20 shoulder to oh (135/85)
  • 200 m run
  • 15 shoulder to oh (155/105)
  • 200 m run
  • 10 shoulder to oh (185/125)
  • 200 m run
  • 5 shoulder to oh (205/135)

WOD – 080316

1. 2 x 10 :

  • deadlift
  • groiners
  • stretch

2. deadlift : 3rm

  • practice bar muscle ups

for time (18-min)

  • 21 deadlift (225/155)
  • 21 burpees over bar
  • 5 bar muscle ups
  • 15 deadlift
  • 15 burpees over bar
  • 5 bar muscle ups
  • 9 deadlift
  • 9 burpees over bar

Scaling :

10 inverted rows + 10 push ups

WOD – 080216

1.run 400 m

2. 2 sets : test & re test

  • 10 passthroughs
  • 10 ohs
  • thoracic spine/shoulder mobility
  • stretch

2. ohs – 5rm w/pause at bottom

for time (15-min)

  • run 800 m
  • 30 ohs (115/75)
  • run 800 m

*800 m run is to 315 east shore road, right before colonial road*

WOD – 080116

1. 2 sets :

  • 20 air squats
  • 20 alternating leg lunges
  • 20 altertnating cossak
  • stretch

2. complete the following:

  • 3 x 5 : DB/KB thrusters
  • 3 x 5 : strict/weighted pull ups
  • row 250
  • practice rope climbs

3 rounds

2-min at each

  1. 10 db/kb thrusters (24/16) + 15 pull ups
  2. row 250
  3. 3 legless rope climbs (scale accordingly)

 

WOD – 073016

1. 2  sets

  • 3 – point clean
    • high hang squat clean
    • hang squat clean
    • squat clean

2. squat clean : 3 rm (touch n go)

5 rounds (14-min)

  • 5 squat cleans (155/105)
  • 10 burpees over bar

*reps must be touch n go*

if you drop bar mid set, run 200 m & restart set*

WOD – 072916

1. 2 x 3 :

  • high pull
  • muscle snatch
  • ohs
  • hang power snatch
  • power snatch
  • stretch

2. complete the following : (12-min)

  • power snatch : 5 – 5 – 3 – 3
    • build to working weight
  • mobility

for time (10-min)

“isabel”

30 snatches (135/95)

mobility cool down (2-min each position)

  • standing straddle
  • pigeon (each side)
  • front forward fold

WOD – 072816

1. 2 sets :

  • run 200 m
  • walking lunge
  • side lunge
  • OH KB/DB walk (each arm)
  • stretch

2. complete the following :

  • 2 sets of each :
    • 10 kb swings
    • 10 box jumps
    • 10 wall ball
  • mobility

2 rounds of each:

5 – min to complete :

  • 200 m run
  • 25 kb swings (24/16)
  • 25 box jumps (24/20)

5 – min to compelte

  • 50 wall ball
  • 200 m run

WOD – 072716

1. 2 sets :

  • 5 deadlift
  • 5 hang power clean
  • 5 push jerk
  • 10 push ups
  • 20 air squats
  • stretch

2. complete the following : (15-min)

  • 3 sets: (build to working weight)
    • 9 deadlift + 6 hang power clean + 3 push jerk
  • 3 x 5 : strict/weighted pull ups
  • practice kipping

for time (20-min)

  • 3 rounds of “cindy”
  • 1 rounds of “dt”
  • 2 rounds of “cindy”
  • 1 rounds of “dt”
  • 1 round of “cindy”
  • 1 round of “dt”

WOD – 072616

1. 2 x 3 :

  • high pull
  • muscle snatch
  • behind neck push press (snatch grip)
  • ohs
  • hang power snatch
  • power snatch

2. complete the following (increasing weight) :

  • 4 x 5 : behind neck push press (snatch grip)
  • 4 sets : 1 high pull + 1 power snatch
  • practice muscle up progressions

8-min amrap

  • 3 muscle ups
  • 6 power snatch (95/65)