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12.06.2017 WOD

By: 0

A. Mobility

B. Warm-up
Barbell Warm-up

C. WOD
Teams of 2

In 25 minutes complete the following:

50 Deadlifts (135/95)
50 Toes-to-bar
40 Power Clean
40 Hand Release Push-ups (40 each athlete – 80 total)
30 Push-Press
30 Pistols (30 each athlete) Rx lite Jumping Squats
20 Clean & Jerk
20 Burpee Muscle-ups (40 Burpee strict pull-ups)

With remaining time AMrepsAP of double-unders.

Score = total reps

12.04.2017 WOD

By: 0

A. Mobility

B. Coach led stretch

C. WOD

Start with… 3 Rounds Of:
15 Wall Ball 20#/14#
15 KB Swings 53#/35#
15 Butterfly Sit-Ups

Then, immediately into… 2 Rounds Of:

20 Single Arm KB Shoulder-to-Overhead
20 MB Russian Twists (same ball, over & back = 1 rep)
20 Burpees

Finish with… 1 Round Of:

15 Wall Ball
15 KB Swings
15 Butterfly Sit-Ups
20 Single Arm KB Shoulder-2-Overhead
20 MB Russian Twists
20 Burpees

Rest, then… Class Wall Sits!

As a class, perform 2 sets of MAX Wall Sits!

Rules for the wall sit:
Hip crease below knees (below 90o)
Hands straight out from shoulders
Toes lifted off the ground

Once you drop out, you must perform burpees until the winner is crowned!

11.29.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coach led stretch followed by barbell warm-up

C. WOD

Teams of 2
500m row (Each athlete Rows 500m)
50 Power Clean (95/65)
50 Partner Wall Balls (24/20)
50 Pull-ups
400m row (each athletes Rows 400m)
40 Hang Squat Clean (115/75)
40 Wall Balls
40 Pull-ups
300m row (each athlete rows 300m)
30 Cluster (135/85)
30 Wall Balls
30 Strict Pull-ups (Rx+ muscle-ups)
For time