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WOD: “Tabata” -Sat 9.20.14

Sled Pull/Sled Push

Bike/Rest

Box Overs/Slam Ball Up and Overs

Double Unders/Hand Stand Hold

TRX Row/HRPU

Wall Ball/Pull Ups

Banded Air Squat/Hip Band Walk

 

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WOD: “Abs and Arms” -Fri 9.19.14

36 Min on the Clock

2 min Warm Up

10 Min AMRAP

10 Reverse Crunch Left

10 Reverse Crunch Right

20 Hollow Rocks

2 min plank

10 Min AMRAP

30 Side Crunches Left

30 Side Crunches Right

30 V-Ups

2 min plank

10 Min AMRAP

10 Dips

10 Diamond Push Ups

10 Dumbbell Curls

 

*Stagger the starting position if necessary

 

 

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WOD: “Bootcamp” -Thur 9.18.14

Sled Push

Deficit Push Ups

Weighed step ups (hold KBs at your side)

Tire Flip (outside by bay door)

Sledge Hammer (outside by front door where tires already are against wall)

TRX Row

Shoot Through

Goblet Squat

Rower (by main board)

Russian Twist (next to row)

 

30:25

30:20

30:20

20:20

About a minute rest in between rounds

 

 

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WOD: “Partner AMRAP” -Wed 9.17.14

Skill: Push/Split Jerk 5×4

12 Min AMRAP

8 Pull Ups

12 SDHP (115/75)

16 Mountain Climbers 2 for 1 (32 total knee drives)

While one person is working on the AMRAP the other person is holding a plate (45/25) overhead.  SWITCH WHENEVER you want.  Pick up where the other person left off.  You will come up with one AMRAP score after the 12 minutes.

 

2 min rest

 

12 Min AMRAP

8 T2B

12 Shoulder to Overhead (115/75)

16 Plank Jacks

While one person is working on the AMRAP the other person is doing 15 Slam Balls (30/20). Switch when the 15 slam balls are completed  Pick up where the other person left off.  You will come up with one AMRAP score after the 12 minutes.

 

 

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WOD: “AMAP” -Tues 9.16.14

Skill:  8 Round EMOM of 2 Heavy Power Cleans – Touch and Go (2 cleans in a row without letting go of the bar)

 

WOD:  AMAP Bar over Burpees (lateral)

With 5 Minutes on the clock perform:

15 HRPU

15 Front Squats (115/75)

15 KBS (70/40)

15 V Ups

With the time remaining from the 5 minutes perform as many as possible bar over burpees

*your score will be the # of Bar of Burpees

 

Rest 2 minutes

Repeat 3 more times

4 total rounds with 4 separate burpee scores

 

 

 

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WOD: Deck of Cards” -Mon 9.15.14

In 30 minutes completed as many cards as possible

Hearts  – Thrusters (75/55)

Diamonds – Double Unders x 2

Clubs – DB Snatches (1 for 1) (50/30)

Spades – Box Jumps

Joker – 5 Sprints (from fence to the t-shirt store) – the entire pavement and back

Working in groups of 2 or 3

 

 

 

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WOD: “Bootcamp” -Sat 9.13.14

Gliders

Knee to Ball

Rower

Rope Slam

Incline D row

Tire Flip

Hold chin over pull up bar (mod: Negative Pull Ups)

Plank Hops

Hip Band Walk

KB Front Squat

Burpees

1x @ 30:30

2x @ 30:20

2x @20:20

 

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WOD: “Abs and Arms” -Fri 9.12.14

35 Min on the Clock

For Time

2 Min Warm Up

5 rounds of

10 Weighted Crunches

20 Butterfly Crunches

4 Rounds of

20 Pass Betweens 1 for 1

10 Hollow Rocks

1 Round of

50-40-30-20-10

Full Crunch

V-Up

***Every 5th min 3 sets of 10 Barbell Curls

 

 

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WOD: “Bootcamp” -Thurs 9.11.14

TRX Row

Hip Band Walk

L-Sit Hold

KBS

Alt Med Ball Push Up

Rower

Crunch to Press

Rope Slam

Sledgehammer

Slam Ball

 

30:20 (2x)

30:20 (2x)

 

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WOD: “For Time” -Wed 9.10.14

20 Snatches (75/55)

25 Full Crunch

20 WJR

3 Sprints (last cone to fence and back = 1)

 

15 Snatches (95/65)

25 Full Crunch

30 WJR

3 Sprints (last cone to fence and back = 1)

 

10 Snatches (1155/75)

25 Full Crunch

40 WJR

3 Sprints (last cone to fence and back = 1)

 

5 Snatches (135/85)

25 Full Crunch

50 WJR

3 Sprints (last cone to fence and back = 1)

 

 

 

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