WODs

Tuesday 8.22.17

Tuesday 8.22.17

Review: How to Set up the rings Strength/Skill: Back Squats 3 rounds of max reps in 1 minute at 75% of your 1 rep max, every 3 minutes 0 - 1:00 max squats 1:00 - 3:00 rest / record reps 3:00 - 4:00 max squats 4:00 - 6:00 rest / record reps 6:00 - 7:00 max squats...

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Monday 8.21.17

Monday 8.21.17

Review: How to Set up the rings Strength/Skill: Hip Snatch & OHS Complex 1 Complex = 1 Hip Snatch + 1 OHS 6 x 1 Complex every minute on the minute 1 Complex every minute for 6 rounds WOD: AMAP Intervals, 4 Rounds In 3 minutes complete the following as fast as...

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Friday 8.18.17

Friday 8.18.17

Review: How to unload a barbell Strength/Skill: Pause Deadlifts 4 x 3, every 90 seconds, build up to a heavy set of 3 **Pause below knee on the way up Singles, no touch and go reps.  Lower weight to floor, quickly reset and go again WOD: 3 RFT 10 Ball over shoulder...

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Thursday 8.17.17

Thursday 8.17.17

Review: How to unload a barbell Strength/Skill: Back Squats 10 - 8 - 6 - 4 - 2 reps, every 2 minutes, starting at 60% Men add 15 to 20 lbs each set Women add 10 to 15 lbs each set WOD: Rounds for time Part A) 1 RFT - 7 min cap 30 C2B Pullups 30 HRPUs 30 Box Jumps...

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Wednesday 8.16.17

Wednesday 8.16.17

Review: How to unload a barbell Strength/Skill: Handstand Pushups 5 minute EMOM of 5 HSPUs 5 HSPUs every minute on the minute for 5 rounds WOD: Partner AMAP Stations HSPU T2B Rope Climb 7 minutes at each station 1 minute rest/transition between stations 23 minutes...

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Tuesday 8.15.17

Tuesday 8.15.17

Review: How to unload a barbell Strength/Skill: Snatch 10 reps for time at 85% of your 1 rep max 8 min cap This is a repeat workout from 5.4.17 WOD: Chipper AMRAP 40/30 Row Calories 200 Double Unders 30/20 Bike Calories 25 DB Snatches, 2 for 1, switch arms every 5...

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Monday 8.14.17

Monday 8.14.17

Review: How to unload a barbell Strength/Skill: Front Squats, 4 x 5, 55%, every 2 minutes 5 Front Squats at 55% of your 1 rep max every 2 minutes for 4 rounds **2 second pause at parallel (not in the hole) WOD: 20 min AMRAP 5 Thrusters (135/85) 10 Lateral Burpees,...

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Friday 8.11.17

Friday 8.11.17

Strength/Skill: Bent-over Row, Floor Press EMOM 10 - 8 - 6 - 4 - 2 reps of: Bent-over Row (even minutes) Floor Press (odd minutes) Increase weight each round You are doing 1 movement every minute on the minute Complete 10 reps of BOR, then 10 reps of FP, then 8 and 8,...

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Thursday 8.10.17

Thursday 8.10.17

Strength/Skill: Squat Clean For Time: 5 reps @ 75% 3 reps @ 85% 1 rep @ 95% 7 min cap WOD: Chipper 50/35 Bike Cals 25 Hang Cleans (155/105) 25 Front Squats (155/105) 10 Rope Climbs 24 min cap Heats 5 mins staggered If more than 16 people in class, rower 70/50 cals The...

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Wednesday 8.9.17

Wednesday 8.9.17

Strength/Skill: Pistols 10 minutes to practice Goal: to find a mod that works best for you WOD: Death By SDHPs 135/95 -- 1, 2, 3, 4, 5, etc. Pistols, 1 for 1 -- 2, 4, 6, 8, 10, etc. BF situps 20/14 -- 5, 10, 15, 20, 25, etc. Start with SDHPs. Every minute add a rep...

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