W.O.D

July 14, 2016

7/14/2016

W.O.D Options:

A: “Cindy”  20 Min AMRAP of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Squats

B: ” Barbara”  5 RFT , rest 3 mins between rounds of

  • 20 x Pullups
  • 30 x Pushups
  • 40 x Situps
  • 50 x Squats

C: CF WOD

  • 1000M Row
  • 50 x Situps
  • 1 Mile Run
  • 50 x Situps
  • 150 x Double Unders
  • 50 x Situps

 

July 12, 2016

7/13/2016

W.O.D Benchmark “Elizabeth”

21-15-9

  • Power Clean 135/95
  • Ring Dips

CORE:  Mulitple Movements

July 11, 2016

7/12/2016

W.U.  Squat Prep

Strength:  Back Squat

5×5 @ 75% of 1 RM

W.O.D Benchmark “Nancy”

5 rounds for time of

  • 400M Run
  • 15 x OH Squats 95/65

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OLY Group:

  • Power Snatch:  65% 3 reps x 4 sets
  • Power Clean: 65% 3 reps x 4 sets
  • Power Jerk: 65% 3 reps x 4 sets
  • Snatch High Pull: 70% 5 reps x 3 sets

CORE: 3 x 30 sec L-Sit Holds + 1 x L-Sit Pullup

 

 

July 9, 2016

7/11/2016

W.U.  Core Positions (Varied movements)

Skill: Strict Pullup Practice

W.O.D:  10 Min AMRAP of

  • 50 x Pistols (25L/25R)
  • 50 x Wall Ball 20/14
July 8, 2016

7/9/2016 Bring a Friend Day

Bring a Friend WOD:  

A: 10 Min AMRAP

  • Row 2000M/ Complete AS Many Burpees Possible remaining time
  • Switch every 250 M

B: 10 Min AMRAP of

  • 50 x Lunges
  • 40 x Situps
  • 30 x Pushups
  • 20 x Squats

*Each Person must do half the work before moving on to next round

C:  8 Min AMRAP of

  • 30 x Double Unders/60 x Singles 
  • 100M Farmer’s Carry 35/18

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Regular Class WOD:  Hero “BULL”  2 Rounds of

  • 100 x Double Unders
  • 25 x OH Squats 135/95
  • 25 x Pullups
  • 800M Run

*This is a modified rep scheme

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OLY Group:

  • Back Squat: 75% 5 x 5
  • Hang Clean: 65% 3 x 5
  • Halting Clean Deadlift: 80% 3 x 3
  • CORE: 40 x Banded Back Ext

 

 

 

July 7, 2016

7/8/2016

Strength:   Back Squat

70% 7 reps x 3 sets

W.O.D 3 RFT of

3/3 x TGU

10 x KB Swings

7/7 x KB Thrusters

 

Aux:  Pullup Work via Ring Row variations

7/6/2016

Dynamic Warmup

Skill:

  • Hollow Holds
  • Superman’s
  • L-Sits

W.O.D 5 RFT of

  • 30 x Cal Row
  • 20 x Box Jumps 30/24
  • 10 x Burpees

OLY Group:

Jerk behind Neck: 70% 3 reps x 5 sets

Push Press: 75% 5 reps x 4 sets

Jerk Dip Squat: 80% 5 reps x 3 sets

SLDL: ??? 5 reps x 5 sets

Core: 40 GHD Banded Hip Ext