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Category Archives: Daily Wods

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Tuesday 10.11.16

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WARMUP

400m run or row
red line

STRENGTH / SKILL

CLEAN
coach led progression
PVC then barbell then add 2 weight to 1 rep max

METCON

21-15-9
Clean & S2OH - 135/95, 115/75, 95/65, 75/45
T2B rx or K2C sc

CASH OUT

tabata 20/10
hollow hold

Monday 10/10/2016

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WARMUP

buy-in 200 meter jog
3 rds
5 air squat
1 inch worm
1 jump squat
buy-out 200 meter run - negative spilt

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

METCON

3 rds
21 cal row
15 box jump 30/24, 24/20, 20/12
9 front squat 135/95, 115/75, 95/65, 75/45

CASH OUT

200 abs - any style

Saturday 10.08.16

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WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday 10.07.16

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WARMUP

Get loose - PVC pass thrus, shoulder circles,

run 400m
walking high kicks, broad jumps,

5 x 5 air squats, 1 inch worms

SKILL WORK

2 min bike for calories
2 min row for calories
2 min wb sit-up for reps

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

CASH OUT

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups