Category

WOD

Wed 2/22/17

By | Couplet, WOD | No Comments

Skill practice:

5 rounds Snatch/Overhead Squat skill transfer complex on the 2:30: 

  • 3x through:
    • Snatch Balance (little to no heave)
    • Sotts Press (at bottom)
    • Overhead Squat (up)

Conditioning:

30-20-10 Hang Power Snatches (75/55)
10-20-30 Ball Slams (40/30)

Fri 2/17/17

By | 21-15-9, Triplet, WOD | No Comments

Conditioning:

“Inverted JT”

21-15-9 reps for time:

Inverted Handstand Pushups (Strict Pullups)
Inverted Ring Dips (Hang upside down from the rings and pull yourself up until your elbow is less than 90 degrees)
Inverted Push-ups (Ring Rows)

Thu 2/16/17

By | AMRAP, Benchmark, WOD | No Comments

Dynamic Effort Lower:

Banded Cleans: 9×2 @ 50% on the 1:00

Conditioning:

Open WOD 15.4 (click here for full details):

RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (95/65)
10 cleans (115/75)

Tue 2/14/17

By | 5RFT, AMRAP, WOD | No Comments

Part 1 – “The Break Up”

With a running clock both partners simultaneously complete:

1st minute

  • 1 Push Press (135/95 lbs)
  • 1 Burpee

2nd minute

  • 2 Push Presses
  • 2 Burpees

And so on, adding 1 push press and 1 burpee each minute until ONE partner cannot complete the prescribed reps in the minute. You must complete the push presses before advancing to the burpees. The score for this workout is the total reps of the FIRST partner to drop out. For example, partner #1 fails after 7 full rounds and 8 push presses and 3 burpees. Then the team’s score is 7 rounds (56) + 8 + 3 = 67 reps.

Rest exactly 10 minutes and then move on to Part 2.

Part 2: “The Make-up”

6 rounds for time:

  • 5 squat cleans (135/95 lbs)
  • 10 pull-ups
  • 200 m row

Partners alternate movements: Partner #1 completes the squat cleans, partner #2 completes the pullups, partner #1 completes the row, partner #2 completes the squat cleans on round 2, etc. 

There will be 2 scores recorded for this workout: the total team reps for part 1 and the total time to complete both parts. 

Mon 2/13/17

By | 4RFT, AMRAP, WOD | No Comments

Part A:

Front Squat 3-3-2-2-1-1, AHAP (work for a 1RM), on the 2:30

Part B:

4 rounds of the following 3 min AMRAP:

7 Thrusters (95/65)
21 Double-Unders

Rest 90 seconds between rounds

Thu 2/9/17

By | Benchmark, WOD | No Comments

Open WOD 16.4:

RX: Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Tue 2/7/17

By | AMRAP, WOD | No Comments

Part A:

Accumulate as much time as possible in the time allotted for each of the following holds:

  • 4:00 L-Sit Hold
  • 4:00 Handstand Hold
  • 4:00 Squat 1″ above Medball – with 75/55 lb barbell

Part B:

With a 20 minute clock, do the following:
 1000m Row 
 50 Burpees
 50 Toes to Bar
-then with the time remaining-
 AMRAP of:
 10 Thrusters (95/65)
 10 Ring Dips

*Score is total reps from AMRAP portion only

FREE CLASS