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WOD Friday 8-29-14

August 28th, 2014 by admin

Warm up: With PVC 10 shoulder pass throughs 10 shoulder press 10 behind neck snatch grip press X3

Then 5 door to butt tree and back sprints.

Skill/Strength: 15min to work up to a heavy 3 power snatch.

Metcon:  Shoulder press biathlon 21-15-9 400m run and shoulder press…

400m run 21 strict shoulder press

400m run 15 strict shoulder press

400m run 9  strict shoulder press

Note: every time the bar touches the ground its a 200m penalty

T1: 95/65


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WOD Thursday 8-28-14

August 27th, 2014 by admin

Warm up: 200m run 10 goblet squats 10 push ups 10 sit ups 200m run

Skill/Strength: 6 sets to work up to a heavy 3 front squat. No more than 6 sets!

Metcon: 20 min AMRAP of…

12 Pull ups

8  OHS

6 Burpee broad jumps

Note: Every time you drop the bar during the OHS add one Burpee broad jump

T1: 95/65

T2: 135/95

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WOD Tuesday 8-26-14

August 25th, 2014 by admin

Warm up: 5 min AMRAP of 5 pull ups 5 KB swings 5 wall balls

Skill: 3 attempts at max distance broad jumps. Measure them.

Strength: Work up to a heavy 3 rep thruster. 10 min

Metcon: 20 min AMRAP…Go up in weight each round

20 power cleans

20 power snatches

15 power cleans

15 power snatches

10 power cleans

1o power snatches

T1: 95/115/135…65/75/85

T2: 115/135/155…75/85/95

If you finish under the 20 min you are done if not count your reps.


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WOD Monday 8-25-14

August 24th, 2014 by admin

Warm up: 500m row then 3rds of 10 good mornings 45/35 10 sit ups 10 supermans

Skill: DB OH walking lunge…take 10 min to work to a heavy walk the length of the black mats.

Strength: NONE

Metcon: 3 rds for time of…

400m run

5 Bar over burpees…pick bar up walk to next station

5 Bar over burpees…pick up bar walk to next station

5 Bar over burpees…pick up bar walk to next station

10 DL at last station

T1: 225/135

T2: 315/225

NOTE: This metcon requires a lot of space so please log in on ZEN Planner so we can plan. Thx!

The stations are marked on the floor but may need to change due to class numbers. call me if you need me.

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WOD Friday 8-22-14

August 21st, 2014 by admin

Warm up: 7min EMOM of 5 squats 3 burpee box jumps 24/20

Skill: 7 min of pistols! If you have pistols its an AMRAP of 7. If not work on pistol progression for 7 min.

Strength: 8min EMOM 2 reps on the min of 75% of 1rm Front squat from rack.

Metcon: Chipper of:

100 cal row

80 KB swings

60 wall balls

40 box jumps

20 burpees

-30 min time cap-

T1:55/35 24/20

T2: 70/55 30/24

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