WOD: “Partner Races” -Thurs 12.18.14   Recently updated !

Each Race is 7 Minutes

 

Race 1:  

DB Box Overs (50/30)

*AMAP

*Switch every 5 reps

*While one person works the other holds a plank 

 

Race 2: 

8 Bench Presses

16 SSJ

*AMRAP 

*Round for Round

 

Race 3: 

200 Meter Row

3 Rope Climbs

*Follow the Leader

*AMRAP

 

Cash Out:

Barbell Buddy Bis

Ladder

1-2-3-4-5-6-7-8-9-10

2 sets

 

*some groups will start at different stations


WOD: “BB Complex, 5RFT” -Wed 12.17.14   Recently updated !

Skill: Hang Snatch + OHS

 

WOD:  5RFT

7 Hang Snatches (95/55) FB (135/75)

8 OHS (95/55) FB (135/75)

9 SDHP (95/55) FB (135/75)

20 ABMAT Sit Ups

10 Hollow Rocks

 

25 min cap

 

 

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WOD: “Emom & For Time” -Tues 12.16.14   Recently updated !

Skill: Foam Rolling

 

Minutes 0 – 10 

EMOM

Even Minutes: 10 Burpees (FB 12)

Odd Minutes: 25 Double Unders/WJR (FB:40)

 

Minutes 12 – 18 

For Time SPRINT

21-15-9

Box Jumps (24/20)

Shoulder to Overhead (135/85)

 

Minutes 20 – 30

Same as EMOM above

 

 

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Team Saturdays: Part IV: Dec 13, 2014   Recently updated !

Ready, Set, GO

 

0:00 – 6:00 min  (6)

Race 1:  Team Relay (1 person at a time)

5-4-3-2

Thruster (95/55)

Slam Ball Over Shoulders (30/20)

Details click me

 

9:00 – 14:00 min (5)

Race 2:  For Time (1 person working at a time)

40 T2B

40 Hang Snatches (95/55)

40 Wall Balls (20/10) 10’Target

Details click me

 

17:00 – 24:00 (7) 

Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

15 Clean and Jerks (135/85) -One athlete has to complete this on their own

50 KBS (70/40) – Can be split

50 Goblet Squats (70/40) – Can be split

15 Clean and Jerks (95/55) – The other athlete has to complete this on their own

Details click me

 

27:00 – 30:00 (3)

Race 4:  Jack and Jill AMRAP (1 Male/Female Pair athlete working at once)

1 Rope Climb

25 Double Unders (WJR)

*Switch with your partner every Round

Details click me

 

31:00 – 34:00 (3)

Race 5:  Jack and Jill AMRAP (1 Male/Female athlete working at once)

1 Rope Climb

25 Double Unders (WJR)

*Switch with your partner every Round

Details click me

 

37:00 – 43:00 (6)

Race 6:  Sprint Relay (1 Athlete working at once in relay fashion)

20 Pull Ups

20 Pistols (1 for 1)

20 Deadlifts (225/155)

80 Double Unders

20 Plate Burpee Overs (45#)

30 OHL Steps (45#) 1 for 1

30 Box Jump Overs (23″)

60 Weighted Jump Ropes (black)

Details click me

 

46:00 – 52:00 (6)

Race 7:  Sprint Relay Repeated (1 Athlete working at once in relay fashion)

20 Pull Ups

20 Pistols (1 for 1)

20 Deadlifts (225/155)

80 Double Unders

20 Plate Burpee Overs (45#)

30 OHL Steps (45#) 1 for 1

30 Box Jump Overs (23″)

60 Weighted Jump Ropes (black)

Details click me

 

 

Previous Team Saturdays

11.29.14

11.15.14

11.8.14 

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WOD: “AMRAPs” -Thurs 12.11.14   Recently updated !

Skill: Mobility (10 min)

 

WOD: AMRAPs 5 min each 

2 Rope Climbs

8 Burpee Box Overs

2 min rest

15 DB/KB Bentover Rows (50/30) (each hand)

10 DB/KB Alternating Shoulder Presses (50/30)  *each hand holding one (2 FOR 1)

2 min rest

10 V-Ups

30 Double Unders

2 min rest

2 Rope Climbs

8 Burpee Box Overs

 

*If more than 9 people in class then some people will start 5 minutes after the first heat

 

 

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WOD: “Partner Chipper” -Wed 12.10.14 1   Recently updated !

Skill: Front Squats  5, 5, 5  (Tempo  3 seconds down: 1 Second up) (10 min)

 

WOD: Chipper

80 Front Squats (135/95)

100 Weighted HRPU (45/25 plate)

80 OHL Steps (45/25 plate)

100 Hollow Rocks

80 Weighted Crunches (45/25)

6 Wheel Barrows Total (3 each) 50′

 

30 minute cap

 

*Partners can switch on and off whenever they want. Only one person is working at a time. Must finish one movement before moving onto the next.

 

 

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WOD: “5RFT” -Tues 12.9.14   Recently updated !

Skill:  Cluster (Clean + Thruster)

 

WOD:  5RFT

8 Clusters (135/75)

16 Burpees

12 Lateral Box Jumps and Overs (1 for 1)

2 Min rest after every round

 

30 min cap

 

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WOD: “For Time”-Mon 12.8.14   Recently updated !

Skill:  OHS

 

WOD: For Time 

30 Minutes on the clock to complete:

 

3 Rounds of:

5 Sprints on blacktop (there/back = 1)

21 KBS (70/50)

then

2 Rounds of:

10 Snatches (95/65) FB(135/95)

10 OHS (95/65) FB(135/95)

then

1 Round of:

20 Strict Pull Ups (Mod: Ring Rows)

 

 

 

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