Saturday, September 3, 2016
Partner WOD:
In teams of 2, alternating complete rounds:
AMRAP 25
Farmer Carry to Trashcan and Back
10 jumping air squats
10 alternating jumping lunges
L3: 2/1.15
L2: 1.5/1
L1: scale
Partner WOD:
In teams of 2, alternating complete rounds:
AMRAP 25
Farmer Carry to Trashcan and Back
10 jumping air squats
10 alternating jumping lunges
L3: 2/1.15
L2: 1.5/1
L1: scale
Skill: Take 10 min to work progressions and skills for the Ring Muscle Up
WOD:
“Heavy Fran”
21-15-9
Thrusters
CTB
L3: 135/95
L2: Regular Fran or 115/85
L1: Scale
Cashout: Chinese Planks 2 x :30 (face up) 2 x :30 face down Use benches or boxes and rotate with partner
Strength
Single Arm Shoulder Work: 10 strict press/ 10 push press :30 second overhead carry. Do each side 3x using dumbbells.
WOD
For Time:
40 Burpee Box Jump Overs
20 Power Snatch
L3: 135/95
L2: 115/75
L1: Scale
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Skill: Scap Pull-ups 3 x 10 AMRAP 12 1 Power Clean 1 Front Squat 1 STOH 2 Power Clean 2 Front Squat 2 STOH And so on… L3: 185/125 L2: 145/100 L1: Scale Strength (Post WOD) 3x(6-8) RDL’s |
Bench Press
5-4-3-2-1
“Climbing”
WOD
Row 1000m
Immediately followed by 3 Rounds
30 Double Unders
20 KB swings
10 SHSPU
15 min cap
L3: 2/1.5
L2: 1.5/1
L1: scale
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Skill: SDHP Take 10 min to work skill and then build to a heavy set of 3. WOD: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20") 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest |
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Partner WOD: “1 Bell, 1 Ball, 1 Plate” In groups of 3 take 1 kettlebell, 1 medball and 1 plate on a 1 mile run. At the 100 mark: 30 squats each holding bel,l ball or plate 200 mark,: 15 burpees each (no weight) 400 mark: 30 alternating lunges holding bell, ball or plate 800 mark: 15 burpees each. Repeat on your way back. Trade bell, ball and plate however you like. |
Strength: False Grip Pullups 5 sets of 3-5 reps 
Strength: Back Squat 5-5-5-5-5
“Climbing”
WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Goblet Squats
*5 Burpee penalty every time you put the kettlebell on the ground.
**12 min time cap
L3: 1.5/1
L2: 1/.5
L1: Scale
Wednesday, August 24, 2016
