31 Jul 2017

Straight arm cycle! (With Core focus!)

Then:

A) 500m Row time trial
rest 3 minutes
B) 250m row time trial

30 Jul 2017

Part 1: (15 mins for quality)
3 Rounds:
Splits Complex 10+10
Shin Box 10+10
Middle Split Good morning x 20

Part 2:
Sumo Deadlift
5-5-5

Part 3:
ROY
5 Rounds for time:
15 US KB Swings @ 24kg/16kg
15 Box Jumps @ 24″/20″
15 Pull-Ups

28 Jul 2017

AM vs. PM WODFEST TODAY!

One class only at 9am!!

Come in and represent your crew!

Benchmark Workout:
Fight Gone Bad
3 Rounds for Max Reps
1 Minute of Wall Balls @9/7kg
1 Minute of KB SDHP @ 32kg/24kg
1 Minute of Box Jumps @ 20″
1 Minute of Push Press @ (35kg/25kg)
1 Minute of Rowing (Cals)

27 Jul 2017

Unilateral Leg Strength A

Then:

Farmers Carry – Find a heavy 25m

Then:

“ARRRRNNNNNIIIIEEEE” 

For time:
Run 400m
21 Toes-to-Bar
Run 300m
15 Toes-to-Bar
Run 200m
12 Toes-to-Bar
Run 100m
9 Toes-to-Bar

(Up scaled version of Annie – must be said in schwarzenneger accent)

IMPORTANT NOTE:
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
26 Jul 2017

Push/Pull – Bent Arm Gymnastics Cycle

then:

Carry Work

Build up the heaviest 50m carry of:

1) 1 DB in Front Rack + 1 DB by side 

2) 1 DB overhead + 1 DB by side 

3) 1 DB Overhead + 1 DB in the front rack

IMPORTANT NOTE:
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
25 Jul 2017

Handstands!

then:

Unilateral Leg Strength B

IMPORTANT NOTE:
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
24 Jul 2017

Straight Arm Strength

then:

Coordination drills

then:

Tabata Triple Unders

or Tabata Double Unders

IMPORTANT NOTE:
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
23 Jul 2017
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
TESTING DAYS THIS WEEK ARE MONDAY AND SATURDAY


Todays WOD:
Skills and drillsthen:
Find a heavy complex
1 Power Snatch+1 Power Clean + Push Jerk
then:
Grisabel
20 Power Snatches 50/35
20 Power Clean and Jerks

 

21 Jul 2017

Skills and drills

Then:

32 Minute EMOM
Minute 1: 5 x Sandbag Cleans
Minute 2: Sprint 150m (to carwash driveway)
Minute 3: 5 Bar Muscle Ups/8 CTB/8 Pull-ups or 8 jumping Pull-ups
Minute 4: 10 one armed DB Strict Press (5 each side)

20 Jul 2017

Coordination/Double Under/Triple Under drills

Then:

Build to 3RM Power Clean for the day

Then:
Benchmark Workout
Hipsters unite!
16 min AMRAP
5 Power Cleans 70/52.5
8 TTB
30 Double Unders

Scale: 50 Single skips