Archive for WODS

Pull Ups - Tabata 4: Flex Hang, Ring Rows

Jerk - 75% 5x3, Front Squat - 75% 5x3

Alternating EMOM 12: 1. 70 DUs/140 Singles, 2. Manmakers for Reps (50/35)

Rope Climbs - 5 Minute Review and Practice

Snatch Deadlift - 100% (of snatch) 5x3, Snatch - 75% 5x3

"The Quick and the Dead" For Time, 3-9-15-21-15-9-3 Deadlifts (205/145), Box Jumps (24/20)

Townies! This week we are starting a new skill and strength program. We are excited to bring back rope climbs, and will be working on our pull up strength as well. We will be using the 5 Week Front Squat program from Catalyst, improving our Olympic lifts, while adding powerlifts, accessory movements, and building your aerobic capacity. Work hard, have fun, love you guys - 3, 2, 1, go!!!! 

For Time: 1200m Run, 50 Wall Balls (20/14), 50 Sit Ups, 1000m Row, 50 Sit Ups, 50 Wall Balls, 300 DUs

Stretch/Mobility

Ski Intervals - :30 on :30 off x 15 for total meters

For Time, 5 Rounds: 5 Deadlifts (165/115), 4 Hang Power Cleans, 3 Front Squats, 2 S2OH, 200m Run, Rest 1 Minute

Stretch/Mobility

EMOM 21: 1. 6 Strict Pull Ups, 2. 5 (each leg) Airborne Lunges, 3. 10 Russian KB Swings

Supabata 12: 1. Plank Rows (50/35), 2. Ball Slams (ec 20/15), 3. Single DB Box Step Ups (ec on 24/20), 4. Hollow Body Rocks

***Normal Schedule***

10-9-8-7-6-5-5-6-7-8-9-10 Single Leg V-Ups (ec), Russian Twists (ec), Weighted Sit Ups

AMRAP 3 x 5 w/2 Minutes of Rest Between Rounds: Row 20/16 Cal, 15 Burpee Box Jump Overs (24/20), Alt. DB Snatch (60/40) for Reps

***Normal Schedule***

800m Farmer's Carry, Stopping at Corner 1: 10 Deadlifts, Corner 2: 10 Goblet Squats, Corner 3: 5 Push Press, Corner 4: 5 Rows (moves can be done with a single or double KB)

"Fran" For Time: 21-15-9 Thrusters (95/65), Pull Ups

***Normal Schedule***

Power Cleans - 4x10 @ 60-65%, Push Ups - 5x10

AMRAP 15: 30 DUs, 15/12 Cal Ski, 10 Single KB OH Lunges (ec 62/44)

For Time: Run 1 Mile w/Vest (20/14), Then 2 Rounds (w/o Vest), 40 Deadlifts (95/65), 25 Hang Power Snatches, 10 Bar MU, Run 1 Mile w/Vest

***Class Times: 7:30am, 9:00am***