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No Classes today due to Winter Storm Linus.

01 Feb 2015

WODs 020115-020815

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Sorry for the delay! Here are the WODs for the week! ENJOY! – Coach Jen 

 

 Sunday 1st

Warm up (15 min)

Indian run around building

Foot Fire/UP- DOWNS. Coaches Call. (3min)

 WOD: Team of 2

100 Wall Balls

50 Burpees

100 Wall Balls

50 Burpees

400 DUs or 800 Singles.

 – While 1 partner does wall balls the other must hold a plank position. While 1 partner is going doing Burpees the other partner must hold a wall squat. During the jump rope teammate must count. –

 

Monday 2nd

Warm up – Coaches Choice

A1. 4x 10.8.6.4.

Close Grip Bench Press (rest 1 min)

Ascending weight as # of reps goes down.

 A2. 4x 10 Negative Pull-ups (Rest 2 min)

Pull up or Jump up. Hold for 4 seconds w/ chin over bar, slowly lower down 3-2-1 to full extension.

Mobility (5 min)

 AMRAP 15 min

3 Burpee Broad Jumps

9 Clean & Jerk 95/75 RX – 75/55 Scaled

12 Single arm Snatch w/KBs – 6x each arm RX: Red/Black Scaled: Green/Yellow

 

Tuesday 3rd

Fitness Rating w/ Partners

400m Run w/ 20lb Ball

Max Pull ups

Max Push ups

Tabata Squats

- 1 partner works at a time.

- Assistance for any rep does not count towards your score.

- Be efficient with time so the partners have the same amount of time to complete the fitness test.

 

Wednesday 4th

Warm up: EMOM 10 min

1 min- Row – @ 60% effort for a steady minute.

2 min- 8 squats, 2 Wall Climbs

 (30 min)

Back Squats

1 RM – RX / 3 RM – Scaled 

 Strict Press

1 RM – RX/ 3 RM – Scaled 

AMRAP 10 min

12 Med Ball Cleans

6 HSPU

20 DUs

 

Thursday 5th

Warm up:

7 min TEAM work

Rowing

30 Secs HARD

30 Secs CRUSE 

  • EVERYONE rows, but as a TEAM you must SING the alphabet, THEN sing it backwards.

Skill: (10 min)

Kipping Pull ups

RX – Accumulate 50

Scaled – Accumulate 30

-Every rest period everyone must complete 15 sit-ups-

 Adrian (15min Cap)

7 Rds

3 Forward Rolls

5 Wall Climbs

7 T2B

9 Box Jumps

 

 Friday 6th

Warm up:

AMRAP 10 min

10 Squats

10 Sit ups

10 Push ups

 Test:

500m Row @ race pace

5 min Rest

 2K Row

 5 min Rest

AMRAP 12 min

6 Clean +  Strict Press 

RX- 135/95 Scaled- 95/75

8 T2B

10 Ring Rows

 

Saturday 7th

Warm up: Row/Bike/Run (5-8min)

For time:

10rds

15 OH Walking Lunges – Plates, RX, 45/25 Scaled, 35/15

10 Burpee high jump w/ a 6 inch target 

5 Front Squats @ 30% of 1RM Back Squat or 40% of 3RM 

  • Every 5min COACHES yell “Push ups” 5 must be completed

 

Sunday 8th

Partner WOD

 Bradley times 2:

20 Rds

100m Sprint/150m Row

10 Pull ups

100m Sprint/150m Row

10 Burpees

  • Partners must run/row together.
  • Team can split Pull ups, and Burpees BUT each partner MUST complete 1 rep in every round.
30 Jan 2015

013115

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For Time:
1k Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
750m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
500 Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
250m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)

29 Jan 2015

013015

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Pistol – 5 min
_____
B Squat EMOM 10 min @80 % of 3RM (~87% of 1RM)
then
RDL 3×8-10 @ 3020 tempo
_____
1. 30 Man Makers for time
rest 3 min
2. As many Man Makers in time it took to do part 1
rest 3 min
3. Complete as many Man Makers in part 2 for time

28 Jan 2015

012915

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DU’s – 5 min
_____
Bench Press 5 RM
_____
5 RFT:
15 GHD situps
15 P. Snatch (135/95#)
30 Du’s

27 Jan 2015

012815

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Clean 1RM
_____
Fran
21-15-9
Thrusters (95/65#)
Pullups

26 Jan 2015

012715

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TGU – 10 min
_____
P. Press 3RM then 3×3 @ 90%
Ring Rows 3x ME
_____
1.Row 1k
Rest 3 min
2.Row as far as possible in time it took to row part 1
Rest 3 min
3.Row Part 2 for time

25 Jan 2015

012615

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DU’s – 5 min
_____
F. Squat EMOM 10 Min @ 80% of 3RM (~87% of 1RM)
then
Glute Ham Raise 3×10-12
_____
“Annie”
50-40-30-20-10
Du’s
SU’s

24 Jan 2015

012515

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Straight Bourbon
Teams of 4 split up work however, 1 person working @ a time unless annotated*
2 Rounds:
15 Rope Climbs (each person MUST do at least one)
20 Unison Pushups* (Up & down must be done together)
25 HSPU
50 arms interlaced situps
75 P. Cleans (135/95#)
100 Deadlifts (225/155#)
200 DU’s

23 Jan 2015

012415

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3 or 4 Rounds*:
10 Bear Complex’s (135/95#)
20 CTB Pullups
30 GHD situps
40 T2B
50 DU’s

*If 3 rounds are completed before 25 min complete 4th round. Goal is to work for around 30-35 min.


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