WOD

Wednesday, May 2nd

May 1, 2018

Every 2mins (5 Sets)

3 High Hang Squat Snatch

“Open”

3 Rounds
10 HSPUs
10 Hang Power Snatch (95/65)(Rx+ 135/95)
50 DU’s

“Fitness”

3 Rounds
10 Seated DB Press
10 Heavy KB Swings
50 DU’s
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 OH Snatch Grip Hold (heavy)
Min 3: :40 Flutter Kicks
Min 4: :40 Plank


Tuesday, May 1st

April 30, 2018

Muscle-up Progressions

2×5 False Grip Ring Row
2×5 Low Ring Hip Pops with Feet on Box
 

20AMRep

3sets max unbroken Wall Balls (20/14)
(Run 1 lap between sets)
 
Then
3 sets max unbroken KB Swings (53/35)
(Run 1 lap between sets)
 
Then in the remaining time
Max Cal Row
 
*Score = total wall balls/KBS/Calories
 
 
Extra Credit
3×8 Chinese DB Row
3×8 Barbell Z-Press
3×10 Barbell Bicep Curl


Monday, April 30th

April 29, 2018

1RM Back Squat
*Record for next strength cycle
 

“Open”

7AMRAP
3-6-9-12-15-18…
TTB
Burpee to bar touch
 

“Fitness”

7AMRAP
3-6-9-12-15-18…
Abmat Sit-ups
Burpee over Abmat
 
 
Extra Credit
3×10 Hip Thrusts
3×25 GHD Sit-ups


Sunday, April 29th

April 28, 2018

Hours

Coached WOD: 9 & 10am

Open Gym: 8-9am & 11am to 1pm

**No open gym during class time**
 

For Time

Run 3 Laps
50 Box Jumps Overs (24/20)
1000m Row
Run 2 Laps
50 KB Swings (53/35)
1000m Row
Run 1 Lap
50 Sit-ups


Saturday, April 28th

April 27, 2018

Hours: 7:30, 9, 10 & 11:30am
 

7 Rounds

2mins
5 Pull-ups
10 HR Push-ups
15 Squats
max cal Row
-2min Rest
 
Partners will alternate work/rest every 2mins.
Score = Total Calories


Friday, April 27th

April 26, 2018

4EMOM
Power Snatch (building)
 
Every :90 (4 sets)
Power Snatch (heavy)
 
3EMOM
3 Snatch Pulls @105% of today’s max
 
 

“Isabel”

For Time:
30 Snatch (135/95)
 
*may be power or squat
 

“Fitness”

For Time
100 KB Swings
 
Extra Credit
3×10 Bamboo Bench
3×10 Reverse Back Fly
3×10-15 DB Skull Crushers


Thursday, April 26th

April 25, 2018

9EMOM
Min 1: :40 False Grip Ring Rows w/ feet on box
Min 2: :40 HS Walk or HS Hold
Min 3: :40 Hollow Body Planks
 
 

For Time:

1 Round

100 DU’s
50 Wall Balls (20/14)
24 TTB
 
then
 

2 Rounds

50 DU’s
25 Wall Balls (20/14)
12 TTB
 
then
 

3 Rounds

30 DU’s
15 Wall Balls (20/14)
8 TTB
 
(Repeat from 4/20/17)
 
Extra Credit
4×6/leg Split Squats
3×50 MB Twists


Wednesday, April 25th

April 24, 2018

Pause OH Squat (3sec Pause at bottom)
5×3 (building)
 
“Open”
4 Rounds
10 Front Rack Reverse Lunge (115/75)
200m Run
10 Hang Power Clean (115/75)
 
“Fitness”
4 Rounds
10 KB Lunge
200m Run
10 KB Swings
 
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 OH Snatch Grip Hold (heavy)
Min 3: :40 Flutter Kicks
Min 4: :40 Plank


Tuesday, April 24th

April 23, 2018

Super Set
4×8 DB Z-Press
4×8/arm Bent Over DB Row
 
Partner WOD
15AMRAP
6 DB S2OH (2×50/35)
9 Pull-ups
12 Box Jumps (24/20)
 
*Partners alternate after every movement
 
Extra Credit
3×8 Chinese DB Row
3×8 DB Bench Press
3×10 Barbell Bicep Curl


Monday, April 23rd

April 22, 2018

Every :90 (5 Sets)
Squat Clean + Hang Squat Clean + Jerk
 
For time:
40/30 Row Calories
30 Burpee Bar Hops
20 Thrusters (115/75)
10 Bar Muscle-ups
40/30 Row Calories
30 Burpee Bar Hops
20 Thrusters (95/65)
10 Ring Muscle Ups
 
(Repeat from 11/2/16)
 
Extra Credit
5×3 Back Squat
3×10 Hip Thrusts
3×25 GHD Sit-ups


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