MWOD: Standard
Warm-up- Standard
WOD: For Time:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (DB or barbell)
Pushups (hands off of ground at bottom)
Squats
Thursday, February 10, 2011
Tuesday, February 8, 2011
payback
MWOD: Standard
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)
Friday, January 28, 2011
Sunday - Run day
MWOD: Standard
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run
Thursday, January 27, 2011
Crazy Thursday
MWOD: standard Perfect Stretch in place of Bulgarian squat
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
Wednesday, January 19, 2011
Ahead of schedule
MWOD- standard (perfect stretch in place of Bulgarian Squat/Couch stretch)
Warm-up - Standard
WOD:
Warm-up - Standard
WOD:
100 Feet Walking Lunge (no weight)
15 Pull-ups
30 Thrusters
45 Sit-ups
100 Feet Bear Crawl
45 Sit-ups
30 Thrusters
15 Pull-ups
100 Feet Walking Lunge (no weight)
Post wod - Samson Stretch/cat scratchers/roll bits with lacrosse ball
Tuesday, January 18, 2011
Lift heavy things and jump
MWOD-
Dynamics-
5:30 - Squat Review and Front Squat
WOD - 21/15/9
Front Squat
box jumps
sit-up
6:30 -
SWOD - 3x3 Deadlift (establish a 3 rep max)
WOD - 5 RFT
5 DL (75-80% 3RM)
3 Hang Power Cleans
15 Burpees
Dynamics-
5:30 - Squat Review and Front Squat
WOD - 21/15/9
Front Squat
box jumps
sit-up
6:30 -
SWOD - 3x3 Deadlift (establish a 3 rep max)
WOD - 5 RFT
5 DL (75-80% 3RM)
3 Hang Power Cleans
15 Burpees
Friday, January 14, 2011
Sunday Funday
Standard MWOD:
Warm-up: ONE TIME THROUGH
Bear Crawl
Crab Walk
Inch Worm x 10
Superman x10
Sit-ups x10
Overhead Squat x10
Burpees x10
Calf Stretch
Couch Stretch
WOD: For Time
1 mile run
(100 pullups*)/25 pull-ups (use bands as needed)
(200 push-ups*)/50 push-ups
(300 squats*)/75 squats
1 mile run
(*) = RX'd wod
/#'s - Scaled wod for our class
We will work to doing this WOD as prescribed.
Warm-up: ONE TIME THROUGH
Bear Crawl
Crab Walk
Inch Worm x 10
Superman x10
Sit-ups x10
Overhead Squat x10
Burpees x10
Calf Stretch
Couch Stretch
WOD: For Time
1 mile run
(100 pullups*)/25 pull-ups (use bands as needed)
(200 push-ups*)/50 push-ups
(300 squats*)/75 squats
1 mile run
(*) = RX'd wod
/#'s - Scaled wod for our class
We will work to doing this WOD as prescribed.
Thursday, January 13, 2011
TGU/Press
MWOD: Standard
Warm-up: Standard
WOD:
5:30 - tabata squats
6:30 - For time
21-15-9
Turkish Get-ups
Sotts Press
(rx'd is a 45# barbell/ scale as needed)
Warm-up: Standard
WOD:
5:30 - tabata squats
6:30 - For time
21-15-9
Turkish Get-ups
Sotts Press
(rx'd is a 45# barbell/ scale as needed)
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