WODs

Monday 7.10.17

Monday 7.10.17

Strength/Skill: Z Press, 5 x 5, every 90 seconds A Z-Press is sitting on the ground with straight legs and doing a strict press overhead with the barbell. Increase weight each round, build to a heavy 5 reps. WOD: AMRAPs For 7 minutes: 9 Hang Clean & Jerks (115/75)...

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Friday 7.7.17

Friday 7.7.17

Strength/Skill: Banded Deadlifts, 5 x 2 @ 65% (weight on bar, not including band tension), EMOM Perform 2 Deadlifts every minute for 5 rounds Load the bar up to 65% of your one rep max weight, the addition of a band will increase the load at the top of the lift Really...

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Thursday 7.6.17

Thursday 7.6.17

Sprint Work: Rowing and Snatches (The goal is to move FAST) With 9 Minutes on the clock perform 0:00-3:00: Round 1: 10/7 Cals on Rower + 3 Snatches at 75% With the remaining time rest 3:00-6:00: Round 2: 10/7 Cals on Rower + 2 Snatches at 80% With the remaining time...

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Wednesday 7.5.17

Wednesday 7.5.17

Strength/Skill: Push Press, 5 x 5, every 90 seconds WOD: 30 min AMRAP 25 Abmat Situps 20 American Swings (50/35) 15 Box Jumps (24/20) 10 S2O (155/105) 5 OHS (155/105) The News: THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS. Community...

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Tues 7.4.17 – July 4th WOD

Tues 7.4.17 – July 4th WOD

4th of July, July 4th July 4th, 2017: July 4th BBQ at Dan J’s House For Time:  “1776” 1000M Run 50 Wall Balls (20/14) 100 Single Unders 50 KB Swings (70/50) 100 Singles 50 SSJ (1 for 1) 100 Singles 50 HRPU 100 Singles 50 Pull ups 100 Singles 26 Burpees 45 min cap The...

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Monday 7.3.17

Monday 7.3.17

Strength/Skill: Back Squats, 6 x 2, 90%, E2MOM 2 Back Squats at 90% of your one rep max every 2 minutes for 6 rounds WOD: Catch me if you can - Team Follow the Leader 15/10 Bike Cals (go HARD) 3 Squat Cleans (185/135) 8 Lateral Burpees, over the bar Teams of 3 (if a...

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Friday 6.30.17

Friday 6.30.17

Strength/Skill: Wall Walks and Hollow Rocks 4 Rounds: 2 Wall Walks 15 Hollow Rocks Treat these as a superset.  Do 2 Wall Walks then get right into doing 15 Hollow Rocks.  Take a small break, then get back to the Wall Walks.  Try not to rest between Wall Walks and...

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Thursday 6.29.17

Thursday 6.29.17

Strength/Skill: Front Squats, 5 x 3, 80%, every 90 seconds Perform 3 front squats at 80% of your one rep max every 90 seconds for 5 rounds. WOD: 4RFT, done in intervals Run 1 lap 9 Front Squats 7 S2O 5 Thrusters rest 1 minute, complete 3 more times increasing weight...

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Wednesday 6.28.17

Wednesday 6.28.17

Strength/Skill: Snatch Complex, 4 x 1, E2MOM 1 Complex consists of: 1 High Hang (hip) Snatch, 1 Low Hang (knee level) Snatch, and 1 Full (from ground) Snatch. Athletes may catch in a power or squat position. Perform 1 Complex every 2 minutes for 4 rounds. WOD: 21 - 15...

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Tuesday 6.27.17

Tuesday 6.27.17

Strength/Skill: Back Squats, 10 x 1, 85%, EMOM 1 squat every minute for 10 minutes WOD: Partner Battle AMRAP 10 DB/KB Overhead Walking Lunges (35s/20s) - 1 for 1 10 T2B 10 Hang Cleans (135/95) Part 2 20/14 Cal Row 10 Lateral Burpees, over the rower Rules: This is a...

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