WODs

Tuesday July 3rd, 2018

***July 4th Holiday Hours: 8am + 9am classes only***

Skill:

TTB/BarMu skill practice, then:

10 min emom:

Evens: 20-30 UB DU

Odds: 6 - 8 UB TTB(or skill exercise from skill work)

Workout:

For time:

800m Farmers Carry

400m Front rack carry

200m OH carry

(partition as desired)

 

Monday July 2nd, 2018

Strength/skill:

3 sets of:

Amsap Ub chin over bar hang

10 Goblet squats @ 5.1.X.1

:30 Dip support

Workout:

12 min amrap of:

10 Hang Squat Cleans (115/75)

10 Front Rack Reverse Lunge

10 Supine Ring Rows

10 Push Ups

Friday June 29th, 2018


Strength:
Front squat 5x3 (21X1)

Workout:
15:00 AMRAP-
10 DB thrusters
30 Double unders
3 Muscle-ups (bar or ring)

Wednesday June 27th, 2018


Strength:
Push Jerk
3, 3, 3, 2, 2
*paired with 3 x 12 banded high rows during rest

Workout:

"Grace"

For time-
30 Clean and Jerks (135/95)

Tuesday June 26th, 2018


Strength:
Build to a heavy deadlift in 12:00

Workout:
6:00 EMOM with partner alternating minutes (3 rounds each)
10 deadlifts (225/185 or 65% of your heavy)
Max box jumps (24/20) in remaining time

3 rounds NFT-
50m Sandbag carry (or medball)
50m suitcase carry (heavy)
- switch sides halfway for each exercise

Monday June 25th, 2018

Strength:
in 3 groups
1. 25m Hand over hand sled pull heavy
2. 25m DB bear crawl
- 3 sets each person in the group

Workout:
8:00 AMRAP
200m run
250m Row
20 sit-ups
Rest 3:00 x 2

*Goal is to get same score or better
in the second amrap

Saturday June 23rd, 2018

For time with a partner-
100 AB Cals
50 hand release push-ups while partner holds plank
50 wall balls while partner holds wall sit
50 hollow rocks while partner holds hollow body position
50 pull-ups while partner hangs from bar
100 AB cals

Wednesday June 13th, 2018

STRENGTH
4 SETS
5 Weighted Pull-up
Superset with...
5/5 Single Arm KB* Bent Over Row (30X1)
-rest 90 seconds between sets-

*same weight as KB in workout

WORKOUT
3 SETS
AMRAP x 5 MINUTES
12/10 Calorie Row
10 Russian Swings (70/53)
8 Box Jumps (30/24)
-rest 1 minute between rounds-

*Goal is to get more reps each round