30 Apr 2017

Leg/Knee/Ankle Prep for Quality, 3 rounds

Then:

Front Squats 8-8-8

Then:

7 min AMRAP
….The AMRAP doesn’t include Pull-ups or Cleans or Thrusters…

28 Apr 2017

Weighted Strict Pull-ups 3-3-3-3

Then:

10 Rounds
200m Run
4 Weighted Pull-ups 20/12.5
3 Pull-ups

27 Apr 2017

12 mins to work up to a heavy load for the Complex:
1 Power Clean + Jerk
1 Squat Clean + Jerk

Then:

15 min Partner AMRAP
3 Squat Clean and Jerks 61/42.5
6 US KB Swings 32/24kg
9 Sit ups
Swap round for round

26 Apr 2017

Straight arm Strength!
Come in and work on some skills to get you stable, strong & mobile.

Then:

3 Rounds
12 Front rack reverse Lunges with 1 DB/KB (20/12kg)
50m Walk with 1 Arm OH Carry
30 Air Squats

25 Apr 2017

3 -4 Rounds for quality:
7 Isometric Box Jumps (5 sec pause)
10+10 Glut raises on rings w/ 10 sec hold last rep
20 Hollow Rocks

Then:

6 Rounds
Min 1: Row 250/200m
Min 2: 15 Box Jumps (24/20”)
Min 3: 12 Burpees
Min 4: Rest

RX+ = 300/250m, 20 Box Jumps

24 Apr 2017

Today we only have 2 classes. 8am & 9am. The WOD is in honor of the fallen. Lest we forget.

“Digger” Partner WOD
100 US KB swings 24/16
100 Wall balls 9/7
100 Pull-ups
100 TTB
Run the Beaver w/ Kettlebell 24/16
Alternate between partners as needed.

23 Apr 2017

IMPORTANT NOTE: Tomorrow is the ANZAC day Public Holiday. We are running 2 classes with a WOD in honor of the fallen. Lest we forget.

Bench Press 3-3-3-3
Bent over row (supinated) 3-3-3-3

Then:

Run 400m
25 DB Pushups 20’s/12.5’s
Run 400m
25 DB Step Ups (DB’s in front rack)
Run 400m
25 DB Burpee + Thruster
Run 400m

21 Apr 2017

Skills and Drills!

Then:
5 Rounds
45 sec Max reps/15 sec rest
Back Squats at BW
Bar MU (Sub: Burpee + CTB/Pull-up/Jumping Pull-up)
Wall balls 9/7
Sit ups

20 Apr 2017

7 Rounds for total weight
1 Strict Press
2 Push Press
3 Push Jerk
Score = Accumulative weight.

Then:

Death by Strict Pull-ups

19 Apr 2017

Tabata AWWWWWWW YEAH!
Lateral Hurdle jumps (20”)
L-Sit on rings*
Parallette Pass-throughs
Kick Back 2 Tuck jump
*Priority is in Dip support with a turn out. Raises knees or straight legs if able.