07/24/2017

Buy In:6-8min: 25 skips, 5 inchworms with pushup, 5 primal pulls, 5 banded W’s+5 banded OH pull aparts
Skill: OHS: 5 sets of 8 reps at 75-80% every 3 min
WOD: 4 Rounds for time:
200m Run
6.6 Cluster TTB
200m Run
6.6 Cluster Pushups (RX+ on rings)
(*the goal with the cluster is to string efficient sets together-scale as needed)
*15min Timecap

07/03/2017 – Holiday hours

*Today is the last day to register for 3-2-1 GO!!!!  

Buy In: ankle mobility instead of sq hold. 6-8min: 30 sec goblet squat, 10 banded squats, 5 inchworm + lunge+ pushup.
Skill: 5 sets every 2 min 1 Back Squat @ 90+%.
WOD: 3 sets:
15 KBS
15 Box Jumps – step down
15 Burpees
200m Run
*Rest 1min btwn. Score = fastest time/overalltime.

06/03/2017

Buy In: 2 rounds: 10 cat/cow, 10 ring rows, 10 HR pushups

Skill: Bench Press 3-3-2-2-1-1, every 3min -building to a 1RM.

WOD: 3x3min AMRAPs on 1 min rest
1st: 9 Russian KBS + 9 Wall Balls -score = total reps
*1 min rest*
2nd: 500m Row into AMRAP air squats in remainder of 3 min- score = total squats
*1 min rest*
3rd: 6 TTB + 6 Burpees to target- score = total reps
*1 min rest*
*stagger where everyone starts*

04/13/2017

Buy In: 6min: 100m ROWling, 1 length: knee hugs, quad stretch, spider crawl, bear crawl.

Skill: Wendler make up or 5 x 5 OHS @42X1
*accessory: HS hold practice

WOD: 12min AMRAP:
5 HSPU
10 alt DB snatch
15 Box jumps

12/20/2016

Buy In: 2x: bear crawl, jog, 15 jacks, spider crawl, jog, 15 jacks

Skill: 10min EMOM:
odd min: 8-10 ring pushups
even min: 6-8 bent over barbell rows

WOD: OPEN 14.1 14 min AMRAP:
60 Cal Row
50 TTB
40 Wall Balls
30 Power Cleans
20 MU / CTB Pull ups

12/13/2016

Buy In: 2x: bear crawl length- jog back, 15 jacks, spider crawl length- jog back, 15 jacks

Skill: 

A1. DB Bench press @42X1 x 5 reps (focus on tempo!) x 5 sets; 1 min rest
A2. Tough ring rows x 6-8 reps x 5 sets; 1 min rest

B. 6min EMOM:
1st min: Hang from bar with L hold – up to 30 sec
2nd min: 30sec HS hold – try single arm.

WOD: 3 x 4 min AMRAP’s on 1 min rest (155/110):
12 Air Squats
9 Hang Power cleans
6 shoulder to OH
3 burpees

12/12/2016

Buy In: 5 min Skipping AMRAP – every time you break = 3 pushups.

Skill: Front Squats: take 10min to build up in weight while doing 10 airplanes, 5 jump squats. Then, 8 min EMOM: 2 reps @91% (aim for 5-15lb more than last week)

WOD: 3 x 6 min EMOM’s:
1st: 30 sec row; 30 sec rest—> High/Low metres
2nd: 30 sec AMRAP WB; 30 sec rest
3rd: 30 sec AMRAP KBS; 30 sec rest.
*1-2min rotation between exercises
*complete full 6 min at each exercises b4 rotating

12/10/2016

Buy In: 5min: 10 samson stretch, 10 wall facing OHS, 10 jack sparrows, 10 primal pulls.

Skill: 10min EMOM
odd: 4 alt TGU
even: 4-6 Dips / 1-3 MU

WOD: 3 x partner Baseline:

50 ft Farmer carry per person

400m run (together)

30 alternating step up/BJ

20 partner sit ups

10 high five pushups

12/09/2016

Buy In: 2x: bear crawl + jog back, spider crawl + jog back, burpee broad jump + job back.

Skill:
A1. Shoulder Press: 4-3-2-4-3-2 (heavier on second wave); 30 sec rest
A2. 20-30 sec support hold on rings x 6 sets; 1 min rest

WOD: 3 sets
10 Cal Row
10 Box Jumps
10 KBS
10 Burpees
2 min rest

12/08/2016

Buy In: 4 sets, 15 sec amrap, alternating between the following:
Jump jacks, stationary lunges, mountain climbers, plank hold

Skill: Back Squats: 5 sets of 3 @52X1, work to a tough load; focus on tempo

WOD: 12 min EMOM
odd: 10 Thrusters (95/65)
even: 10 TTB