150527

Strength
1 rep Max Front squat
Post weights

Wod
5 Rounds for time
10 KB Swings 70/55
10 Toes To Bar
10 Box Jumps (24″/20″)
*EMOM do 25 air squats then continue where you left off

Core
100 Partner Side Crunch

150526

Every 90 sec 7 Rounds
Max snatch
Find max Push Press
Post Weights

WOD
AMRAP 12 MIN
10 Push Jerk (185#/130#)
2 legless rope climbs/4 Rope Climbs

Core
10 Tempo GHD Sit ups
10 GHD Sit-ups
10 Sec hold
3 Rounds

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150525 Class 9am open until 12pm

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
For time

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150522

Strength
Every 90 sec 7 Rounds
Snatch x2
(Stand on second snatch)
Then
Bench Press @85%xAMRAP
Max rep Kip Pull ups
Post reps

WOD
10 OHS 95/55
10 Double Under/Bar Hops
9 OHS
20 Double Unders
Etc
1 OHS
100 Double Unders
For time

Core
10 Weighted GHD Sit up
10 GHD Sit-up (parallel)
10 Sec Hold
3 Rounds

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150521

Strength
Every 90 sec for 7 rounds
Clean x2
Stand on second clean
Then
Deadlift
Amrap@85%
Post weight and reps

WOD
“DT”
12 Deadlifts 155/135
9 Hang Power Cleans
6 Push Jerks
5 Rounds For time

Core
10 GHR
10 GHD Back Ext
10 Reverse Hyper
3 Rounds

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150520

Strength
Front Squat @85%x AMRAP
Skill
Double Under

Partner WOD
Row/Run 5k
Rotate every 400m
A)
Run/Row 400m
B)
12 Banded Triceps Pullover
12 Banded Triceps Pulldown
12 Bench Dips
Or
12 Barbell
12 DB Biceps Curls
12 DB Hammer Curls

Core
10 Windmills 2 sec hold at bottom no weights
4 Rounds 2 each side

Categories: WOD Tags: , ,

150519

Strength
Every 90 sec 7 Rounds
Snatch x2
Then
Push Press @85%xAMRAP
Max rep strict Pull ups
Post reps

WOD
EMOM 20 min
5 HSPU/Shoulder Touch
7 Pullups
9 Box Jumps 24/20
Scale to complete triplet in 30 sec

Core
10 Weighted GHD Sit up
10 GHD Sit-up (parallel)
10 Sec Hold
3 Rounds

Categories: WOD Tags: , , ,
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