WOD1: 20 RM back squat
WOD 2: 3 RFT:
20 KB swings 24/16
30 Jumping lunges
40 med ball sit-ups
EMOM: Burpees (5 RX, 3 Scaled)
*WOD starts with burpees. 3, 2, 1 go… 5/3 Burpees.
*25 minute time cap
4/13/16
WOD 1: Deadlift 3-3-3-3-3 (work to a heavy set of three and compete 5 sets, 20 minutes)
WOD 2: 9 minute AMRAP
Ascending in reps of 3
3 pull-ups
3 push-ups
6 pull-ups
6 push-ups
9 pull-ups
9 push-ups
12,15,18,21….
4/12/16
WOD 1: 15 minute to a establish a 2 RM clean (touch and go)
WOD 2: “Nancy” 5 RFT: 400m run and 15 OHS 95/65 (25 minute time cap)
*we have a lot to do in 60 minutes, come in ready to work!
4/11/16
WOD: 18 minute AMRAP of
15 TTB
12 push press 115/75
9 box jumps 24/20
4/8/16
“Karen”
150 wallball shots 20/14
4/7/16
WOD 1: Hang Snatch 2-2-2-2-2-2 (work to a heavy double, then complete 6 sets of 2 at working weight)
WOD 2: 2000m row
4/6/16
WOD 1: strength
WOD 2: conditioning
come in and see what we have for you today.
4/5/16
WOD 1: Establish a 20 RM back squat.
*use 60% of your 1 RM back squat. If you were not able to come in for the 1 RM back squat last week but made it in on max front squat day, use 80% of you 1RM FS for the 20 RM back squat.
WOD 2: 12 Minute AMRAP of: 30 sit-ups, 40 push-ups and 50 air-squats
4/4/16
1 minute max effort hang squat cleans 165/115
1 minute max effort box jumps 24/20 (jump)
1 minute max shoulder to overhead 165/115
1 minute max effort pull-ups
run 400m
rest until 10 minute mark.
repeat
rest until 20 minute mark
repeat
*score = total number of reps.
*run = 0 reps
4/2/16
5 RFT: 400m run and 15 deadlifts 185/135
*Open gym 10:30-12:00