Month: April 2016

160430 – WOD

  9am: In teams of two perform a 20 Min AMRAP: 20 Stone to Shoulder 20 Tire Flip + Jump Through 400M Run (together)   11am: 20 Min AMRAP: 200M Sandbag Run 20 Jumping Pull-ups 20 Jumping Lunges

160429 – WOD

    Warm up: 2-5 Mins Cardio Lateral Drills Clean and Jerk Break Down   Skill/Strength: Black: 6×1 Clean & Jerk Red: 6×1 Snatch   WOD: At the start of Every Minute for 12 Minutes Perform a 30 Second AMRAP: 5 Thrusters Max Double Unders *Rx: 135/95 *Scaled: 60% of 1RM Thruster *Competition: (185/95)   …
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160428 – WOD

    Warm up: 2-4 Mins Cardio Dynamic warm-up   Skill/Strength: Black: 6×2 Deadlift Red: 30 Minutes of Mobility   WOD: 5 Min AMRAP: Rx: 5 O/H Squats (165/115) 5 Muscle-ups Scaled: 10 O/H Lunges 10 Burpee Pull-ups Competition: 5 O/H Squats (205/145) 5 Muscle-ups   Mobility: Ham Floss Lat Band Banded Couch

160427 – WOD

    Warm up: 2-4 Minutes Cardio Obstacle Warm up   Skill/Strength: Black: Post WOD Intervals Red: 5×5 Deadlift @80%   WOD – 8 Min AMRAP Rx: 8 Shoulder to O/H (135/95) 8 Burpees Over Bar 8 T2B Scaled: 8 Shoulder to O/H (50% of 1RM Jerk) 8 Burpees Over Bar 8 Sit-ups Competition: 8 …
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160426 – WOD

    Warm up: 2-4 mins cardio before class Ab Mat waiter Lunge Hip Opener   Skill/Strength: Red: 4×10 Front Squat Black: Hang for 7 mins   WOD: 5 Rounds for time: Rx: 30 Air Squats 20 KB Swings (53/35) Scaled: 30 Air Squats 20 KB Swings (35/20) Competition: 30 Air Squats 20 KB Swings …
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