Author Archives : Ben


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

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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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