Tuesday W.O.D 1/27/2015

IMG_01762 Announcements:

This Friday (1/30) a bunch of our members will be participating in Friday Night Lights so our last class will be at 4:30! Come out and support!
Also: Laryssa and Sherard are leaving us.. Come to a 4pm hero WOD on Saturday and stay after for a celebration!

Warm up

4x 200m run rest 30 seconds

12 tabata rds

5 ring dips

6 burpees

7 Air squats

Core

8 tabata rds

plank holds

WOD

 Push press

3-3-3-2-2 @75%

17 MIN AMRAP

20 Pull-Ups
15 Box Jumps 24/20
10 HSPU
5 Push Jerks 155/105

Cool down

Run 400M

Band stretch/lacrosse ball shoulders

 

Friday W.O.D 1/23/2015

IMG_6591

Warm up

Row 5 x 100m sprint rest 20 seconds

30 burpee box jumps Done as a group (low box or tires)

Warm up movements

Core

8 tabata rds

plank holds

WOD

8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Cooldown

Run 800/ row 750

Foam roll ham strings/ low back/ quads

lacrosse ball forearms

Wednesday W.O.D 1/21/2015

IMG_0167Warm up

4 x 200m run rest 30 seconds

12 tabata rds

8 walking lunges

6 ring dips

4 pullups

Core

5 tabata rds

7 toes 2 bar

WOD

Back squat
3-3-2-2-2 @  80% of 1RM

5 Rounds

10 front rack lunges 135/95 (not walking lunges)

20 Grass hoppers

3 rope climbs

Metcon

50 walking lunges

50 grasshoppers

100 battle ropes

run 800

30 walking lunes

30 Grasshoppers

75 battle ropes

Run 400

10 waking lunges

10 Grass hoppers

50 battle ropes

run 200M

Cooldown

Easy 500M row

Frog stretch

Couch stretch

Foam roll quads

Monday W.O.D 1/19/2015

Warm up

Sled push 200m (low side& high side)

3 Rds

10 pullups

10 air squats

5 lying toes to bar

5 tire jumps

Core

8 tabata rds

Mason Twists

WOD

With a Partner

4 Rounds each

person 1  goes through the whole thing. Then person 2 goes

25 Calorie Row

25 Abmat situps

25 KB 55/35

Cooldown

Run easy 800M

Foam roll hamstrings/ Low back

 

 

Friday W.O.D 1/16/2015

Warm up

Row 5 x 100m sprints rest 20 seconds

Partner warm up with med ball

3 rds rest 1 minute between sets

10 chest pass

10 side pass

10 under hand

10 wall balls

Core

8 tabata rds

flutter kicks

WOD

Push press

5×5 @ 75% rest 2 min between  sets

Then:

10-8-6-4-2

Deadlifts 315/225
HSPU

Metcon

20 -18-16-14-12-10-8-6-4-2

Run 100M

SDHP with Kettle bell

Push ups

Cooldown

3 minute air dyne

Put hands on wall, push head through for 1 minute

Pull knees into chest and rock back and forth for 30 seconds, then side to side for 30 seconds

Lay down and lacrosse ball shoulders and traps

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