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06 Mar 2015

SATURDAY 3/7/15

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Complete as many rounds in 20 minutes as you can of:

75/55 pound Power snatch, 12 reps

10 Push-ups

05 Mar 2015

FRIDAY 3/6/15

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1. Push Press

Work up to a heavy triple

2. Half-12.3

Complete as many rounds and reps as possible in 9 minutes of:

15 Box jumps, 24/20″ box

115/75 pound Push press, 12 reps

9 Toes-to-bar

04 Mar 2015

THURSDAY 3/5/15

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1RM Clean
3×3-5 at 60-75% of your max effort with flawless technique

03 Mar 2015

WEDNESDAY 3/4/15

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1. Accumulate

a. 50-100 perfect push-ups

b. 25-50 shoulder pass-throughs and/or kip swings

c. 5-10 wall climbs

2. Pull-Up Madness. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

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02 Mar 2015

TUESDAY 3/3/15

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AMRAP 5
20 Double-unders
10 Sit-Ups

Rest 5 min

AMRAP 5
5 Wall Climbs
5 Burpees

01 Mar 2015

MONDAY 3/2/15

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Five rounds for time of:

115/75 pound Snatch, 3 reps

115/75 pound Overhead squat, 15 reps

Row 500 meters

28 Feb 2015

SUNDAY 3/1/15

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In teams of two, complete four rounds, each for time of:

1000 meter row

Every minute on the minute, both partners must perform 5 burpees. Partition work as needed between efforts.

27 Feb 2015

022815

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Saturday, 28th

Warm – up – 

“Giggle, not Cry”  – Tolly T. 

From the ground up, rolling up with a lacrosse ball to wake up your muscles. From the arch of your foot to the last disc in the spine. On a semi-fast pace. 12 min Cap time.

Hero WOD:

(35 min Cap time.) Rx: 5-8 min Scaled: 8-12 min (my scaling) 

Holleyman

30 rounds for time of:

5 Wall Balls 20/14lb

3 HSPU

1 rep Power clean  Rx: 225/155lb – Scaled: 125/85lb 

 * Everyone has to finish the work out.

 Penalties:

Every minute past: 4 burpees

(every sec. past the min round up)

Fastest time:

Voodoo Bands, more Lacrosse Balls should be here Mon-Tues.

15:30/17:30 min to

Active Yogi/Mobility or aka: Meatball Smash:

 RX: 25 min Active Yogi/Mobility Scaled: 15 min Active Yogi/Mobility 

“And, I have my knee too.”

– Coach Jen :) 

* Everyone if you have softball or lacrosse ball, please bring it.

 

 

25 Feb 2015

022615

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Thursday 26th

Warm- up – Coaches choice (10 min)

Skill: 
Burpees 
Pistols 

WOD: 14.5

For Time:  
21-18-15-12-9-6-3
Thrusters RX: 95/65 Scaled: 65/45
Bar facing Burpees

 

24 Feb 2015

022515

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Wednesday 25th

Warm – up:

EMOM: 8 min

7 push ups

7 sit ups

7 squats

 Strength:

 1 RM Front Squat (15min)

1 RM Bench press (15min)

 10min CAP time:

3 Rds

8 Power Snatch

10 OH walking lunges w/ BAR 5x each leg

12 Burpees Over Bar


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