Work Out of the Day

WOD 05/10/17

A2: For Quality: 30 Banded Pull Apart 30 Seated Banded Row 30 Banded Push Down A3: 6 Minute AMRAP of: 2 WallWalk 3 HSPU Negative @3 Seconds Down 150M Row (5/3) 15 Anchored Ab Mat Sit Ups B: Weighted Dip - 12 Minutes To A Heavy Set…

WOD 05/09/17

A1: 5-10 Minutes of before class- Ready To Run Series VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO 4: https://www.youtube.com/watch?v=NWv5B... VIDEO…

WOD 05/08/17

A2: 5 Minute AMRAP of: 200M Run 15 Box Jump Step Down (24/20") 21 Air Squat A1: 3 RFQ of: 10 Banded Wall Press DeadBug 10 Banded Squats 15 GHD Hip Extension B: Overhead Squat - 1 EMOM x 10 Building up heavy with no misses @21X1 C:…

WOD 05/07/17

A1: Row 90 Seconds A2: 30/30 X 14  Rounds 14 Rounds of: 30 on 30 Off Row Distance (Damper: 0-15#=2; 150-200#=3; 200#+= 4) @90% Hardest Sustainable Pace; Goal is to be as consistant as possible across all rounds. B: Power Clean + Power…

WOD 05/06/17

A: Partner Warm Up -  10 Minutes Max Cals Air Bike In teams of 2-4/partition as needed/1 bike per team/score= total # of calories B: Partner WOD - 3 RFT of: 40 Box Jump Step Down (24/20") 50 Calorie Row (8/5) 40 D.B. Push Press (45/25#X2) 7…

WOD 05/05/17

A2: 4 Minutes AMRAP of: 15 Double Under 3 Hang Power Snatch (45/35#) 3 HSPU Negative @3 seconds down 60M Sprint @80% Sustaianble Pace; Rest 90 Seconds B: Power Snatch - 1 @ 80/85/90/95% % of 1RM C1: Snatch Pull - 5/5 @90 + 5/5…

WOD 05/04/17

A1: Ready To Run Series Complete as much as possible before class. VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO…

WOD 05/03/17

A2: 500M Row For Time   B: Against a 4 Minute Clock: 12/9/6 RFT of: Power Snatch Kipping HSPU C: 4 RFT of: 30/20 Calorie Air Bike 15 WallBall (20#-10'/14#-9') 12 Pull Up 3 WallWalk D: 21/15/9 RFT of: USSR K.B. Swing…

WOD 05/02/17

A1: Row 90 Seconds A2: 30/30 X 4 Row Assessment 30 Seconds Max Distance Sprint @100% Very Very Hard Pace; Stay in the seat for the entire assessment; Use the same rower each time. B1: For Quality- 10 Each Wall Press Banded DeadBug 10…

WOD 05/01/17

A2: 5 Minute ARMAP of: 5 Single Arm D.B. Power Clean + Power Jerk Left (50/35#) 5 Single Arm D.B. Power Clean + Power Jerk Right 5-10 Ring Row Feet Elevated (20/18") B1: Shoulder Press - Build To A Heavy Set of 10 T@20X1 + 10/10@90%;…

WOD 04/30/17

A2: Row 90 Seconds A3: 3 Rounds of: 20 Seconds Row Sprint Meters (5/3) + 3 Minute AMRAP of: 5 Each Lateral Step Up @21X1 (30/24") 5 D.B. Goblet Squat @22X1 (50/35#) 5 Each Alternating D.B. Goblet Reverse Lunge @2211/ 5 Strict…

WOD 04/29/17

A: Partner WOD 04/29/17 2K Row (5/3) Hollow Hold   B: 36 Minute Partner AMRAP of- Partner "Filthy Fiftyish"= 50 Box jumps (24/20") 50 Jumping pull-ups 50 Kettlebell swings (16/12Kg) 50 steps Walking Lunge 50 Knees to…

WOD 04/28/17

A2: 3 RFQ of: 15 Banded Push Down 15 Seated Banded Row 1 WallWalk A3: 4 Minutes AMRAP of: 15 Double Unders 3 Power Snatch (45/35#) 3 HSPU Negative @3 seconds down 100M Row (3/1) B: Power Snatch: 3@70%; 60 Seconds Rest 3@ 80%;…

WOD 04/27/17

A2: 800M Run For Time A3: 2 Rounds of: 1 D.B. Power Clean 3 D.B. Push Press 100M Sprint; Jog Back + Against a 4 Minute clock: 1 D.B. Snatch Left (50/35#) 8 D.B. WindMill Left 1 D.B. Snatch Right 8 D.B. WindMill Right 8 Each…

WOD 04/26/17

A1: 400M Run For Time A2: 2 RFQ of: 12 WallBall (20/14#-10') 5 Ring Row 15 Double Unders B: Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups C: EMOM 18 of: Minute 1: 1-5 Ring Muscle Up Minute 2- 12/10 Calorie Air Bike Minute…

WOD 04/25/17

A2: Air Bike 90 Seconds A3: Air Bike 20 Seconds Sprint x 4 Rounds @95% Very Hard Pace; 3.5 Minutes Bike/Ski/Row/Walk/Stretch Between Sprints B: 3 Rounds of: 4 Power Clean 6 Burped 50 Double Unders 4 Power Clean; 180 Seconds Rest WU…

WOD 04/24/17

A1: 2 RFQ of: 20 Banded Pull Apart 20 Seated Banded Row 20 Banded Push Down A2: 5 Minute AMRAP of: 5 Each D.B. Push Press (50/35#) 5 Each Single Arm Ring Row 100M Row (4/2) B1: Weighted Pull-ups - 5/5/5 @70-90% T@20X1; Rest 30-60…

WOD 04/21/17

A2: 3 RFQ of: 10 PVC Pass Through 15 Banded Pull Apart 5 PVC Snatch Balance A3: 5 Minute AMRAP of: 250M Row (4/2) 5 Power Snatch (45/35#) 5 Jumping Squat 5 HSPU Negative @3 seconds down C: Power Snatch (50-90%) 5 Minutes To…

WOD 04/20/17

A2: 1 Mile Run For Time ; Rest/Walk/Stretch 180 Seconds B: 2 Rounds of: 5 Burpee/60M Sprint; Jog Back + Against a 4 Minute clock: 5 WallWalk 5 Each K.B. TGU (16/12Kg); 45 Seconds Rest C1: Close grip bench press - 10 @ 50/55/60/65/70% of…

WOD 04/19/17

A1: 3 Minutes; 45 Seconds Rest A2: 2-3 RFQ of: 8 K.B. Goblet Squat 8 Each K.B. Single Leg RDL 8 Each Half Kneeling K.B. Bottoms Up Press -6 Minute Cap B: For Time: 35 Shoulder To OH (95/65) 25 Front Squat 15 Calorie Bike C: EMOM…

WOD 04/18/17

A1: Row 90 Seconds Damper 5/3 A2: 20 Seconds Row Sprint x 4 @95% Very Hard Pace; 3.5 Minutes Bike/Ski/Row/Walk @50% Between Sprints B: 3 Rounds of: 4 Power Clean 6 Burpee 4 Power Clean; 180 Seconds Rest Between Rounds C: Back…