WOD 1: Tabata: Plank and double under – alternating.
WOD 2: Using 50% of your 1 RM deadlift complete the following:
15 cleans for time.
rest 5 minutes.
12 cleans for time.
rest 5 minutes.
9 cleans for time.
1/11/16
WOD 1: “Fran”
21-15-9 reps of
Thrusters 95/65
and
Pull-ups
WOD 2: 15 minutes of skill work
1/9/16
WOD: 20 minute AMRAP of 5 pull-ups, 10 push-ups, 20 jumping lunges and 200m run
Open Gym 10:30-12:00
1/8/16
WOD 1: 1 Rep Max Hang Snatch (15 minutes)
WOD 2: 10 minutes of 10 hang snatch 95/65 and 30 double unders.
1/7/16
WOD: For time:
400m run
Then,
5 rounds of 15 SDHP 32/24 kg and 12 TTB (3:1 sit-ups)
Then,
400m
1/6/16
WOD 1: 3 Rep Max OHS (20 minutes)
WOD 2: “Jackie” 1000m row, 50 thrusters 45lb and 30 pull-ups.
1/5/16
WOD 1: Spend 10 minutes working on a gymnastic weakness. (TTB, pull-ups, HSPU, hand stand walk, pistols, muscle-ups…come in with a plan and execute.)
WOD 2: 15 minute AMRAP of 5 squat cleans 185/135, 10 burpees and 15 KB swings 24/16kg.
1/4/16
WOD 1: 20 minutes to establish a 1 rep max deadlift
WOD 2: 7 minute AMRAP of 15 push press 95/65 and 10 box jumps 24/20 (open standard)
12/31/15
Reminder! We will only have one class tomorrow morning at 8:30 A.M.
WOD: “Annie” 50-40-30-20-10 reps of double unders and sit-ups.
12/30/15
WOD 1: Snatch (20 minutes to max)
WOD 2: 4 RFT: 10 burpees, 20 deadlifts 135/95 and 30 H.R. push-ups.