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WOD & Announcements

Saturday 2/6/15 Posted by admin on February 5, 2016 • No comments

In teams of 4:

0:00-20:00
Complete a 5000m row and 3 mile run
*Each person will row 1250m while the other 3 alternate 400m runs. One member will always be doing Burpees. Time stops when both the row and the runs are completed. Total time minus total number of burpees completed = score.

20:00-40:00
8 rounds of:
20 Plate Snatches
15 Wall Balls
10 Box Jumps
waterfall style. every member completes 8 rounds.
3 working stations + 1 rest station

Friday 2/5/16 Posted by admin on February 4, 2016 • No comments

A. Warmup:
3 rounds of:
10 ring pushups
10 Ring Rows
10 Goblet Squats

B. OTM for 20:00
Even: 5 Shoulder to Overhead 95/65 + 6 Overhead Lunges
Odd: 200m run
RX+ = 135/95

C. Midline Stability
3 x 1:00 Plank in pushup position
5 x 10 Hollow Rocks

Thursday 2/4/16 Posted by admin on February 3, 2016 • No comments

A. Warmup:
General Warmup

B. 10:00 Gymnastics practice, athletes choice
*Work on your weakness!

C. Front Squat 3×3
*Find a heavy 3

D. Back Squat 1×10
*Do a heavy set of 10

E. 3 Rounds for quality
25 GHD Situps
30 Back Extension

Wednesday 2/3/16 Posted by admin on February 2, 2016 • No comments

A. Warmup:
3 rounds of:
:30 GHD hold
:45 Back Ext hold
5 Windmills, each side
then,
3×10-15 unbroken T2B

B. Clean Deadlift 5×3 @115-120% of Clean 1RM
*If you don’t have a Clean 1RM, add weight to each set

C. 1 Leg RDL, 3×8 (each leg)

D. 3 rounds of:
400m run
21 KB swings
21 Box Jumps
rest 3:00

Tuesday 2/2/16 Posted by admin on February 1, 2016 • No comments

A. Warmup:
*coaches choice

B. Pullups:
3 sets of max strict CTB
2 Sets of max strict
1 set of max kipping

C. Hang Cluster 3-3-3-2-2-2-1-1-1
*Attempt to add weight each set

D. For time:
750m Row
75 wall balls
75 DU’s

Monday 2/1/16 Posted by admin on January 31, 2016 • No comments

A. Warmup:
3 sets of:
10 GM’s
10 Situps
then,
2 x 10 Shoulder touches
then,
3 x around the worlds
Scale up: 3 x ME HS Walk -or- 3 x 15′ HS walk starting with headstand, ending with a headstand

B. Snatch
Max > 155/11o, Find a heavy single Power Snatch for the day
Max < 155/110, Hang Power Snatch, 5×3 working up to a moderate weight

C. OTM for 10:00
3 Power Snatch 95/65
4 Bar Facing Burpees
RX+, 135/95

 

Saturday 1/30/16 Posted by admin on January 29, 2016 • No comments

Team WOD
4-man team, for time, partition work as needed:
200 Wall ball
100 Burpees
200 Thrusters
100 Pull-ups, strict
200 KB swings
100 Box jumps