(240) 317-5303

30 April 2015

 

 

Sprint Starts starting from different positions

Strength

L1-3×10 Banded Pullups

L2-Emom 5 3-5 Pullups

L3-Emom 5 2 Muscle ups

EMOM-14

Min 1 Calorie Row

Min 2 1 Burpee with 2 pushups at bottom 1 of those is 1 rep 10 reps

On Ramp: 30 seconds for max cals on odd minutes

L1: 8/6 cal on odd minutes, 10 burpee/double push up until failure then AMRAP in even mins

L2: 10/8 cal on odd minutes, “

L3: 12/10 cal on odd minutes

29 April 2015

 

WOD

1 mile Run

21 KBS

21 Goblet Squats

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

On Ramp: AMRAP 18- 200m run, 15 kettlebell swings, 15 goblet squats

L1: 1/.5 pood

L2: 1.5/1 pood

L3: 2/1.5 pood

28 April 2015

 

Strength

Overhead Squat
work up to a heavy single

Snatch Balance
work up to a heavy single

Hang Squat Snatch
work up to a heavy single

27 April 2015

Strength
L1-5×4 Banded Pullups (at thinnest band that allows completion)
L2-5×4 strict Pullups
L3-5×6 Strict Pullups

WOD
5 RFT “The Weight Watcher”
5 Deadlift
6 Thruster
7 Box Jumps

On Ramp: Scale
L1: 155/105# Deadlift and 65/55# Thruster
L2: 205/155# Deadlift and 95/65# Thruster
L3: 295/205# Deadlift and 115/85# Thruster

24 April 2015

 

WOD

6 RFT:

6 C2B  L1 Pullups

6 Ring Dips  L1 Scale to box dips

6 Power Cleans

6 Push Ups

On Ramp: scaled, 8 min AMRAP

L1: 65/55#

L2: 135/85#

L3: 155/105#

23 April 2015

 

Strength

L1- 5×5 Self assisted pull ups IE feet on box

L2- Kipping Tabata Pullups

L3- 3 sets of kipping 10-20 reps

WOD

“Bro Reps”

Teams of 2

4 rds of

Partner 1 runs 400m

Partner 2 KBS

**Each partner will keep track of their reps and the parnter with least amount of reps will have to do difference between their number and parnter number in burpess at the end

22 April 2015

 

Strength

4×4 Tall Cleans 

 6×3 Front Squat with 3 Sec Pause in the bottom

Skill-

Tabata Hollow hold

Tabata push up hold

21 April 2015

WOD
Amrap 12
“The Mixer”
120 D/U Cash In
1 Rope Climb
2 Power Snatch     L3-175/125 L2-145/95 L1-95/55
3 Power Clean     Same Weight
4 Front Squat     Same Weight
5 HSPU
6 Bar Facing Burpees
7 HRPU
8 Deadlifts  Same Weight
9 Triple Unders

Photo Credits: PenMan Photo

https://www.facebook.com/PenmanPhoto?ref=eyJzaWQiOiIwLjQ2NjcyODk4MjUxNTYzMzEiLCJxcyI6IkpUVkNKVEl5VUdWdWJXRnVVR2h2ZEc4bE1qSWxOVVEiLCJndiI6Ijk0YWQwYTU1MTZkN2E4ZDdhOGFlZmIyZjgzYWFmMmU4ZTQyNGIyNTYifQ

20 April 2015

Strength
L1-3×8-12 pullups with Band if they can more then 12 need a band with less resistance
L2-EMOM 5 2-4 Strict Pullups
L3-EMOM 5 5 Strict pullups

WOD Spend few mintues on scaling pistols and practice
3RFT
10 KBS
20 TTB
30 Pistols

On Ramp: scaled, air squats sub for pistols
L1: 1/1.5 pood, scaled TTB/pistols
L2: 1.5/1 pood
L3: 2/1.5 pood

Accessory Work
25 Push ups
25 Face pulls

17 April 2015

 

WOD

Teams of 2 complete AMRAP 20 of:

100 WB

100 DU

80 Box Jumps, 24/20

80 TTB

60 C2B

60 Burpees

40 Cleans, L3)145/95 L2)95/75 L1)75/55

40 Jerks

20 Snatch

20 MU