Monday, Aug. 21, 2017

21 August, 2017 (02:00) | WODs | By: derek

15 Minutes:

  • 1 Rep. Max. Back Squat

then

3 Rounds

  • 10 Barbell Roll-outs
  • 10 Good-Mornings (65lbs./95lbs.)

Saturday wod

18 August, 2017 (21:53) | WODs | By: laurie

Partner wod

partner 1 will do 10 wall balls and run to the manhole cover switch with partner 2 and take over AMRAP

partner 2 will work on the AMRAP

5 bear complex  with a burpee bar jump over in between each rep 65/95

10 prisoner get ups

15 mule kicks on wall

 

Friday, Aug. 18, 2017

18 August, 2017 (02:00) | WODs | By: derek

10 minutes:

  • Work up to 1 Rep. Max Bench Press.

Then

Partner up and alternate rounds:

AMRAP 10 minutes:

  • 5 Goblet Squats (35lbs./53lbs.)
  • 3 Dead-hang Pull-Ups
  • 1 Partner Over/Under

Thursday, Aug. 17, 2017

17 August, 2017 (02:00) | WODs | By: derek

We will not have a 6pm class tonight.

4 Rounds:

  • 10 Lunges (Front Rack; L=1, R=2; 65lbs./95lbs.)
  • 20 Knees-to-Elbows
  • 10 Hip Extensions (Hold weight vest, ruck sack or sand bag)

Wednesday, Aug. 16, 2017

16 August, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 24 Air Squats
  • 12 Burpee Box Jump Overs (24″/30″)

Use weight vest rather than ruck sack.

Tuesday, Aug. 15, 2017

15 August, 2017 (02:00) | WODs | By: derek

20 Minutes:

  • Work up to 1 Rep. Max Power Clean
  • Work up to 1 Rep. Max Shoulder Press

Then

3 Rounds:

  • 21 Wall-Ball (14lbs./20lbs.)
  • 15 GHD Sit-Ups
  • 9 Pull-Ups

Monday, Aug. 14, 2017

14 August, 2017 (02:00) | WODs | By: derek

5 Rounds:

  • 30 Double-Unders
  • 15 Single-Arm Kettlebell Snatches (Left; 26lbs./35lbs.)
  • 15 Single-Arm Kettlebell Snatches (Right; 26lbs./35lbs.)

Add 10lbs. if using dumbbells.

Saturday wod

11 August, 2017 (21:39) | WODs | By: laurie

partner wod

24 min AmRap

1 sand bag/slam ball per team

24 clean and throw bag/ball over tire and jump through it. Alternate with partner

24 bag/ball burpee and toss to partner (both of you burpee, only 1 has the object)

24 total HSPU (one works, other holds bag/ball

24 lateral hops over bag/bsll (12 each)

200m bag/ball leap frog run

 

Friday, Aug. 11, 2017

11 August, 2017 (02:00) | WODs | By: derek

For Time:

  • 800m Run
  • 50 Box Jumps (24″/30″)
  • 100 GHD Sit-Ups
  • 150 Flutter Kicks
  • 800m Run

Partition all but the runs as needed.

Thursday, Aug. 10, 2017

10 August, 2017 (02:00) | WODs | By: derek

Teams of 2

40-30-20-10

  • Deadlift (155lbs./225lbs.)
  • Push Jerk (95lbs./135lbs.)