WODs

Saturday Jan 4, 2020

Teams of 3

30min AMRAP

400m Run

40 DUs

Max Reps Single Arm Man Makers 50/35lbs

*Team members will make their way through each station with one person running at all times. When the runner returns and the DUs are complete, teams may rotate. The score is total Man Makers.

Friday Jan 3, 2020

3RM HR Dead lift (20 minutes)

*This is our second movement of the month retest. Please record your number in SugarWod

 

15 Minute AMRAP:

Buy In:

800m Run

With Remaining Time, AMRAP:

1-2-3-4-5-6-7-8-9-10-11…

Ground to Overhead (135/95#)

Burpee

Thursday Jan 2, 2020

OPTIONAL STRENGTH

Tempo Back Squat (20 Minutes)

5-5-5-5

*3 seconds on the way down.  Get 4 good warm up sets and then do 3 good sets of 5 all at the same weight.  

 

OPTIONAL WOD

3 Rounds for time:

10 Box jumps 24/20”

500m Row

:30 Rest

10 Box jumps 24/20”

500m Ski

:30 Rest

10 Box jumps 24/20”

400m Run

:30 Rest

*This is designed to be active recovery after the week we’ve had thus far. If you have been able to make it to the gym, go harder than an active recovery pace!

Wednesday Jan, 1 2020

HAPPY NEW YEAR!

 

2020 sec AMRAP (33 minutes 40 sec)

With a Partner, For Time:

2 x 100m Partner carries per person

20 Muscle ups

202 WBs 20/14lbs

2020m Row

*Partner carries can be performed inside since the building is 60m long. One person works while the other rests.

Tuesday Dec 31, 2019

Bench Press (20 minutes)

7-7-5-5-5-3-3-3-3

*Searching for a 3RM today.

 

5min AMRAP rest 3 min x 3

5 Pull ups

10 Jumping Lunges (in place)

15 DUs

*Lowest 5min total is your score. Also, 5:30pm is the last scheduled class for today!

Monday Dec 30, 2019

Build to a 1RM Thruster (from the rack) in 20 minutes

*We are retesting our first movement of the month. Be sure to log your results in SugarWod!

 

EOMOM for 12 minutes

7 Dead lifts 225/155lbs

14 HR Push ups

*This wod is 6 rounds long with a perfect score being 150 reps.

Monday Dec 23, 2019

Every Minute for 10 Minutes:

3 Front Squats @ 70% of 1RM

*These should be smooth and feel strong!  Do them with some speed! Don’t go too heavy here or this will be very excessive!

 

Every 3 Minutes for 24 Minutes:

15/12 Calorie Row

10 Push Press (135/95#)

5 Burpees over the bar

*Take the bar from the floor.  The push press should be moderately heavy.  The rowing should be done before the minute mark or scale the number of calories. If the clock catches you, perform this as an AMRAP for the remaining time.