WOD

Saturday, February 11th

February 10, 2017

Hours:

First Class: 7am
Last Class: 12pm

3 Rounds

4x250m Row

40 Alternating DB Snatch (50/35)

40 Box Jump Overs (24/20)

Partners must alternate completing 250m row; For the DB Snatch and BJO partners may work at the same time but not on the same movement.

The next round of rowing cannot not start until all reps of Snatches and BJO are complete from the previous round.


Friday, February 10th

February 9, 2017

Bar Muscle-ups
5 Bar Muscle-up on box https://youtu.be/eacQxxyxPds
5reps Straight arm Kip your hips to the bar
Attempt Bar MU’s

 

13AMRAP
20 Deadlifts (225/155)
20 Wall Balls
20 Cal Row
20 HSPUs


Thursday, February 9th

February 8, 2017

Front Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
4 Rounds
10 C2B Pull-ups
10 Front Squats (135/95)
10 Box Jumps (24/20)


Wednesday, February 8th

February 7, 2017

Ring Muscle-ups
1 Set
5 False Grip Ring Row + 5 Ring MU Transitions https://youtu.be/nj1_c6biyFc
1 Set
5 Kipping Transitions from the floor https://youtu.be/KD-jGoqn_Gg?t=45s
Attempt Ring MU’s
For Total Reps
5 Rounds
:30 Work/ :30 Rest
Calorie Row
5 Rounds
:30 Work/ :30 Rest
Burpee to Plate
5mins to Complete:
200 DU’s
5 Rounds
:30 Work/ :30 Rest
Russian KBS (70/53) (bring KB to head height)
5 Rounds
:30 Work/ :30 Rest
Lunge
*There is not additional Rest between movements


Tuesday, February 7th

February 6, 2017

Push Press
5@70%
5@75%
3×3@80%
6 Rounds
5 Power Clean (165/105)
10 HR Push-ups
15 Abmat Sit-ups


Monday, February 6th

February 5, 2017

Back Squats
Add 10lbs to 3RM then % of
5@65%
5@75%
Max Reps at 85%
8AMRAP
3-6-9-12-15…
OH Squats (95/65)
TTB (Rx+ 1-2-3-4… Ring MUs)

 

 


Sunday, February 5th

February 4, 2017

Hours:
Coached WOD:  10 & 11am
Open Gym: 10 to 2pm

Tabata Cal Row
Rest 1 min
Tabata HR Push-ups
Rest 1 min
Tabata KB SDLHP (53/35)
Rest 1 min
Tabata Box Jumps (24/20)
Rest 1 min
Tabata Sit-ups


Saturday, February 4th

February 3, 2017

Hours:

First Class: 7am

Last Class: 12pm

25AMRAP

15 Wall Balls (20/14)

10 Burpee to plate

15 KBS (53/35)

Partners will alternate work/rest after each movement


Friday, February 3rd

February 2, 2017

Attempt Bar MU’s
Snatch
7EMOM
3 Touch and Go Power Snatch (building)
Open WOD 16.3
7AMRAP
10 Power Snatch (75/55)
3 Bar Muscle-ups (Scale = 5 C2B)


Thursday, February 2nd

February 1, 2017

Front Squats
6@60%
6@65%
6@70%
6@75%
6@80%
8AMRAP
10 Thrusters (95/65)
10 Burpee Bar Hops


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