WOD

Thursday, November 9th

November 8, 2017

“Fitness” & “Open”

 

10 Rounds
15/10 Cal Row
10 HR Push-ups
10 KB Swings (53/35)
Rest 1 min

 

Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Through
Min 2: :40 Ski Erg
Min 3: :40 Side Plank Reach Through
Min 4: :40 MB Twist


Wednesday, November 8th

November 7, 2017

Front Squats
6×2 (building)

 

“Fitness”
21-15-9
2x DU’s
Wall Balls
Burpee

 

“Open”
21-15-9
3x DU’s
Thrusters (95/65)
Burpee Bar Hop

 

Extra Credit
3x 10 Hip Thrusts
3x 10/leg Bulgarian Split Squats
3x 25 GHD Sit-ups


Tuesday, November 7th

November 6, 2017

Z Press
5×3 (building)

 

For Time
1 Round
30 Cal Row
30 Pull-ups
30 Box Jumps (24/20)

 

then
2 Rounds
15 Cal Row
15 Pull-ups
15 Box Jumps (24/20)

 

then
3 Rounds
10 Cal Row
10 Pull-ups
10 Box Jumps (24/20)
 
“Fitness” Scale pull-ups to Ring Rows

 

Extra Credit
3x 10 DB Row
3x 15-20 Banded Face Pulls
3x 10 Seated Hammer Curls


Monday, November 6th

5EMOM
1 Segmented Squat Clean
(pause 2 inches off the floor, below knee, above knee)

immediately into

Every 2mins (4 sets)
1 Squat Clean

“Fitness”
10AMRAP
10 KB Swings
10 Lunges
10 Burpees

“Open”
10AMRAP
5 Curtis P (115/75)
10 Burpee Bar Hops

Curtis P = 1 Power Clean + 1 Lunge/leg + 1 Push Press

Extra Credit
Back Squat
5×3
4x1min plank


Thursday, November 23rd

November 22, 2017

Happy Thanksgiving!!!!

Partner WOD
Partner “Small”
3 Rounds
1000m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
Partners work/rest at will


Sunday, November 5th

November 4, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
“Open”
The Spartan “300” WOD
 
25 Pull-ups
50 Deadlifts (135/95)
50 Hand Release Push-ups
50 Box Jumps (24/20)
50 Windshield Wipers (with DL Bar)
50 Double KB Clean & Jerk (53/35)
25 Pull-ups
 
“Fitness”
25 Ring Rows
50 KB Deadlift
50 HR Push-ups
50 Box Jumps
50 MB Twists
50 Double DB Clean & Jerk
25 Ring Rows


Saturday, November 4th

November 3, 2017

Hours:
7:30, 9, 10, 11:30am
 
Partner WOD
 
30AMRAP
50 Lunges
50 Sit-ups
50 Cal Row
50 Burpees
50 KB Swings (53/35)
 
Partners alternate after running 200m


Friday, November 3rd

November 2, 2017

Deadlift
8@60%
8@65%
8@70%
8@75%
 
 
“Open”
3 Rounds
30 Hang Power Cleans (115/75)
30 Wall Balls (20/14)
30/21 Cal Row
 
“Fitness”
3 Rounds
30 KB Swings
30 Wall Balls
30/21 Cal Row
 
 
Extra Credit
5×5 Bench Press
3x 10 Bamboo Bench Press
3x 10 DB Skull Crushers


Thursday, November 2nd

November 1, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: 1-2 Rope Climbs
 
For Time
Run 3 Laps
 
then
 
14 Rounds
5 TTB
7 HR Push-ups
9 Box Jumps (24/20)
 
then
 
Run 3 Laps
 
Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Through
Min 2: :40 Ski Erg
Min 3: :40 Side Plank Reach Through
Min 4: :40 MB Twist


Wednesday, November 1st

October 31, 2017

OH Squats
5×3 (building)
 
“Open”
 
3AMRAP
21 OH Squats (95/65)
21 Burpee Bar Hops
Max Cal Row
 
Rest 3mins
 
3AMRAP
18 OH Squats (115/75)
18 Burpee Bar Hops
Max Cal Row
 
Rest 3mins
 
3AMRAP
15 OH Squats (135/95)
15 Burpee Bar Hops
Max Cal Row
 
Score = Total Calories
 
“Fitness”
 
3AMRAP
21 Goblet Squats
21 Burpees
Max Cal Row
 
Rest 3mins
 
3AMRAP
18 Goblet Squats
18 Burpees
Max Cal Row
 
Rest 3mins
 
3AMRAP
15 Goblet Squats
15 Burpees
Max Cal Row
 
Score = Total Calories
 
 
Extra Credit
3x 10 Hip Thrusts
3x 10/leg Bulgarian Split Squats
3x 25 GHD Sit-ups


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