WOD 9/22/17

Friday 9/22/17 Warm Up 30s Each Movement Walking Lunge Monster Walk No Push Up Burpee Plank with Reach Deadlift Heavy Single for the day For Time 15-12-9 Power Clean (115/75) Bar Facing Burpee

WOD 9/21/17

Thursday 9/21/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed AMRAP 40 400m Run 5 Wall Walks 10 BJSD (24/20) 1 Rope Climb (10 Tough Ring Row) *Score splits. Keep them consistent.

WOD 9/20/17

Wednesday 9/20/17 Warm Up 30s Each Movement Walking Lunge Wall Sit No Push Up Burpee Plank with Reach A. Strict Press Heavy Single for the day B. Half Kneeling DB Press 4 x 8 per arm at 2121. Rest 60s C. EMOM 15 1: 30s FLR (floor or rings) 2: 10 DB Push Press 3: […]

WOD 9/19/17

Tuesday 9/19/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed A. AMRAP 10 10 KBS (70/53) 10 No Push Up Burpees 2 Wall Walks Rest 5 min B. AMRAP 10 20 Lunges in Place 10 KB DL (70/53) 5 Strict Chin Ups Rest 5 min C. AMRAP 10 10 […]

WOD 9/18/17

Monday 9/18/17 Warm Up 30s Each Movement Walking Lunge Wall Sit No Push Up Burpee Plank with Reach A. Goblet Step Up 4 x 6-8 per leg. Rest 60s Heavy as able. Box height depends on height of knee. Top of the box should be just below the knee cap. B. Goblet Squat 4 x […]

WOD 9/17/17

Warm Up: Coach-led dynamic warm up and barbell warm up. Prep movements for AMRAPs. AMRAP 5: 7 Thrusters (95, 65) 21 Double Unders Rest 2:00 AMRAP 5: 7 Thrusters (95, 65) 7 KBS (53, 35) Rest 2:00 AMRAP 5: 7 Hang Power Cleans (95, 65) 7 Lateral Burpees over the Bar L3: (75, 55) L2: […]

WOD 9/16/17

Saturday, Week 4/Block 4 Partner Conditioning Teams of 2 AMRAP 34: Run 100 Meters 10 Alt. DB Snatch from Floor (50, 35) 10 Front Rack DB Walking Lunges (50, 35) 10 Burpees *One athlete complets a full round at a time. *Scale weight as needed.

WOD 9/15/17

Friday, Week 4/Block 4 Strength Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago. Conditioning “Oceanside” 4 RFT: 15 Box Jumps Step Down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3: (Regular Pull-ups) L2: (20, 15) (14, 10) (Jumping Pull Ups) L1: (20, 15) (10, 8) (Ring […]

WOD 9/14/17

Thursday, Week 4/Block 4 Skill Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes: Heavy Farmer Carry (down and back) EVEN Minutes: 30s FLR, 30s handstand hold, or Handstand Walk Conditioning For time: Row 250 meters 50 Air Squats 25 Dead lifts Row 500 meters 50 Walking Lunges 20 Shoulder to Overhead Row 750 meters 50 Toes […]

WOD 9/13/17

Wednesday, Week 4/Block 4 Strength Hang Power Clean: 5 x 3 @75%. Rest 90s. – Add 5-10#s from last week – Intermediate: Light for all sets – Beginner: Deadlift, 5 x 5 at a moderate weight for all sets. Conditioning “AMRAP GI Jane” AMRAP 12: Burpee Pull-ups *If an athlete hits 100 Burpee Pull-ups before […]