WODs

Friday, September 22nd

September 21, 2017

Tomorrow (Saturday Sept 23)
Normal classes at 7:30 & 9am.
Lift Up Luke Fundraiser Event will start around 10:00am
Heat will be posted on the whiteboard

Z-Press
5×5 (building)

5 Rounds
2 Rope Climbs (scale = 10 TTB)
20 HR Push-ups
20 KB Swings (53/35)
20 Walking Lunge
200m Run

Extra Credit
5×5 Close Grip Bench
3×12-15 Face Pulls
3×8-12 Triceps Kick Backs


Thursday, September 21st

September 20, 2017

This Saturday Sept 23
Lift Up Luke Fundraiser Event will start around 10:00am
Heats will be posted on the whiteboard

15mins
Build to a heavy Squat Snatch

7AMRAP
5/arm 1-arm DB OH Squat (50/35)(80/55)
10 KB SDLHP (70/53)

Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Thru
Min 2: :40 Flutter Kick
Min 3: :40 Side Plank Reach Thru
Min 4: :40 Ski Erg


Wednesday, September 20th

September 19, 2017

9EMOM
Min 1: :40 Dead Bugs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols

“Nicole”
20AMRAP
400m Run
Max Unbroken Pull-ups
*Score = Total Pull-ups completed

Extra Credit
5×5 Barbell Row
3×8-12 DB Pullover
3×8-12 DB Preacher Curl
3×50 MB Twists


Tuesday, September 19th

September 18, 2017

Back Squat
6@60%
6@65%
6@70%
6@75%
6@80%

30-20-10
Back Rack Step Back Lunges (135/95)
HSPUs

Extra Credit
5×5 Heavy Barbell Good Mornings
3×10 Reverse Hyper
3×20 GHD Sit-ups


Monday, September 18th

September 17, 2017

Build to a technical but challenging 3-Position Clean + 1 Jerk
(High Hang, Hang at Knees, Floor)

7AMRAP
2 DL (135/95)
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean Thruster
2 S2OH

Extra
OH Squat 5×5
3x1min Side Plank/side


Sunday, September 17th

September 16, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
Tabata
8 Rounds: :20 work/ :10 rest
 
Cal Row
Rest 1min
HR Push-up
Rest 1min
KBS (53/35)
Rest 1min
Abmat Sit-up
Rest 1min
Burpee
 
*Score = Total Reps


Saturday, September 16th

September 15, 2017

Hours:
7:30, 9, 10, 11:30 am
 
Teams of 3
 
25AMRAP
150/100 Cal Row
100 Power Cleans (135/95)
150/100 Cal Row
80 Front Rack Step Back Lunges (135/95)
150/100 Cal Row
60 S2OH (135/95)
150/100 Cal Row
40 Squat Clean Thrusters (135/95)


Friday, September 15th

September 14, 2017

Push Press
5-5-3-3-1-1
 
3 Rounds
15 S2OH (155/105)
Run 1 Lap
 
Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, September 14th

September 13, 2017

Every 10mins (4sets)
25/17 Cal Row (Rx+ 30/20)
20 Wall Balls (20/14)(30/20)
15 C2B Pull-ups
10 Burpee Box Jump Over (24/20)
25/17 Cal Row (Rx+ 30/20)
 
*Record time for each round
 
Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


Wednesday, September 13th

September 12, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
Repeat from 2/15/17
 
25AMRAP
20 Box Jumps (24/20)
20 Alternating DB Snatch (50/35)
20 Sit-ups
20 Lunges
Rx+ add 5 Muscle-ups (Alternate rounds Ring/Bar)
 
Extra Credit
3×8-12 DB Row
3×8-12 DB reverse fly
3×8-12 DB Hammer Curls


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