WODwiththeCoaches

WODwiththeCoaches!

2015 Schedule

Week 1 – 7/12 

  • 50 Min AMRAP of
  • HotShots 19 (6RFT of 30 Air Squats, 19 Power Cleans (135/95), 7 Strict Pull Ups, 400 Meter Run)
  • Bradley (10RFT of Sprint 100 Meters, 10 Pull Ups, Sprint 100 Meters, 10 Burpees, Rest 30 Seconds)7.12.15 wod-with-the-coaches1

 

 

 

 

 

Week 2 – 7/19

  • 50 Min AMRAP of
  • Glen (30 Clean & Jerks 135/95#, 1 mile run, 10 Rope Climbs, 1 mile run, 100 Burpees)

Week 3 – 7/25 

  • 50 Min AMRAP of
  • Marco (3RFT of 21 Pull Ups, 15 HSPU, 9 Thrusters 135/95)
  • RJ (5RFT of 800 Meter Run, 5 Rope Climbs, 50 Push Ups)

7.25.15 wod-with-the-coaches

2014 Schedule

Week 1 – 9/27

  • 50 Min AMRAP of
  • Roy (5 rounds of  15DL (225#/155#), 20 Box Jumps (24/20), 25 pull Ups)
  • Grace (30 Clean and Jerks (135#/95#))
  • RJ (5 rounds of 800 meter run, 5 Rope Climbs (15ft/14ft), 50 Push Ups)

Week 2 – 10/4

  • 50 Min AMRAP of
  • Collin (6 Rounds of 400 Meter Sandbag Carry (40/20), 12 Push Presses (115/75), 12 Box Jumps (24/20), 12 SDHP (95/65))
  • Isabel (30 Snatches (135/95))

Week 3 – 10/11

  • 50 Min AMRAP of
  • Ralph (4 rounds of 8 DL (250/185), 16 Burpees, 3 Rope Climbs, 600 Meter Run)
  • Fran (21-15-9, Thrusters (95/65), Pull Ups)
  • Karen (150 Wall Balls)

Week 4 – 10/18

  • 50 Min AMRAP of
  • White (6 Rounds of 3 Rope Climbs, 10 T2B, 21 OHL (45/25), 400 Meter Run)
  • Annie (50-40-30-20-10 Double Under, Full Crunches)
  • Diane (21-15-9 DL (225/155), HSPU/HRPU)

Week 5 – 11/1

  • 50 Min AMRAP of
  • Loredo (6 Rounds of 24 Air Squats, 24 Push Ups, 24 Walking Lunge Steps, 400 Meter Run)
  • Grace (30 Clean and Jerks (135#/95#)
  • Jackie (1000 Meter Row, 50 Thrusters (45/30), 30 Pull Ups)
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