(240) 317-5303

2 September 2015

 

Strength

Tabata Hollow/Push Hold alternate

WOD

3 RFT:

50 Double Unders

25 TTB

10 Deadlift

On Ramp: 6 min AMRAP of 25 single unders, 15 sit ups, 10 deadlift

L1: 50 single unders, 15 scaled TTB, Scaled DL

L2: 185/135#

L3: 225/155#

1 September 2015

 

Skill

EMOM 6

L3/2- 6 dips

L1- Dip support Hold 5-10 sec

WOD

Masters Event 3

SQT

3 rounds for time of:

95-lb. ground-to-overheads, 10 reps

200-yard shuttle sprint, 50 yards there and back twice

On Ramp/L1: scaled ground to overhead

31 August 2015

 

 

Skill

6 sets of 60% of best unbroken MuscleUp/C2B

Strength

7×2 Front Squat

(5 second descent)

28 August 2015

 

WOD
Nancy
5 RFT:
400m Run
15 OHS 95#

On Ramp: Scaled OHS, 200m run
L1: 45/35#, 200m run
L2: 65#
L3: 95#

27 August 2015

 

Skill
EMOM 12
Odd: 5 Touch and Go Power Clean and Jerk
Even: 4 Bar M/U L2-6 C2B L1-6 Pullps

WOD
6 rounds of 40 sec work, 1:40 rest

26 August 2015

 

Skill
Handstands

Strength
7×4 Front Squat

Sled Push 2x
OR: Sled Only
L1: +25#
L2: +45#
L3- + 90#

25 August 2015

 

Skill
Hollow Hold and TTB Skill

WOD
Synchronized with Partner
8-7-6 reps of:
Deadlift
Bar Muscle Up

OR/L1: scaled DL Weight, C2B pull ups or ring rows
L2: 345/205#, Chest to Bar
L3: 405/235#, Bar Muscle Ups

24 August 2015

 

Strength
Work to a heavy
1 Snatch Pull
1 Power Snatch
1 Hang Squat Snatch

WOD
Run 800 70%
Rest 2 mins
Run 800 80%

21 August 2015

 

WOD
Linda
10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
(Done in groups of approximate bodyweight, 3 barbells per group)

On Ramp: Bench Press Skill and Deadlift 10,9,8,…1 climbing

20 August 2015

 

Skill
EMOM 10
Minute 1:
On Ramp: 25 ft bear crawl
L1: 30 second handstand hold
L2: 20 shoulder taps in handstand position
L3: 25ft Handstand Walk
Minute 2:
On Ramp/L1: 5 knee raises, 5 pull ups
L2: 5 TTB, 5 C2B
L3: 8 TTB, 8 C2B

WOD
Row: 25-20-15-10-5 Calories
D/U: 50-40-30-20-10