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Yearly Archives: 2016

Saturday 9.10.16

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WARMUP

ON OWN - get loose - mobility movements (arms/legs) pvc roll ROW or JOG 200meters
Group dynamic movements - 3 lines - start on one side - dynamic movements across floor then run 100m. High Knees, High Kicks, Football shuffle, spartan crawl
GROUP RED LINE - quick CORE work with Coach Bill

PARTNER WOD

WcG 3 Person Partner WOD
BACK of BOX - 12 MIN AMRAP
A1 run 200
A2 7 pull up, 7 hrpu, 7 squat jumps
A3 5 HSPU, 5 thrusters 5 BJOs [95/65, 85/55, 75/45, 65/35]

5 MINUTE TRANSITION

FRONT OF BOX - 12 MIN AMRAP
A1 Air Bike 1 minute
A2 Wall Ball Shots [20/14, 14/10, 10/8] A3 Ball Slams

5 MINUTE TRANSITION

CASH OUT
3 minutes of work EMOM
A1 max rope climb
A2 max calorie row
A3 max KB Swing 53/35, 44/26, 35/18
each athlete completes a movement at the top of minute and RECORD

Friday 9.9.16

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WARMUP

OWN ON:
Mobility Movements - windmills, open/close gate, air squat holds, pvc roll
GROUP:
200 m jog, form 3 lines and dynamic movement down and jog back - skipping high knees, football shuffle facing left, football shuffle facing right, high kicks
RED LINE:
Core holds

SKILL WORK

ROW For Calories
4 min row for calories
record time

SKILL WORK

WcG Tabata Front Squat / Push Press
4 minute Tabata -
8 rounds 20/10
Alternating Movements
Front Squat 95/65
Push Press 95/65

METCON

WcG 3-6-9
12 minute AMRAP
3-6-9-repeat
hspu
pull ups
deadlift 225/155, 185/135, 155/115, 135/95
bbjo

CASH OUT

Day 9 of 22
22 push-ups
max single jumps in 3mins

Thursday 9.8.16

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WARMUP

5 cal bike, 5 air squat, 5 squat jump
10 cal row, 10 air squat, 10 squat jump
200 m run, walking spider-man,walking high kick, spartan crawl, broad jumps

WOD

12 Minute Melee
3 person team
12 minute amrap (count and total calories from rower and reps from thrusters)
run 200m
row for total calories
thruster for total reps 95/65, 85/55, 75/45, 65/35a1 run
a2 row
a3 thruster

CASH OUT

160908
Day 8 of 22 day Push up challenge
22 push-upswith your partners.. max oh squat, max clean and max front squat

Wednesday 9.7.16

konrad and curtis

WARMUP

2 rounds:
200m jog
10 air squat
5 squat jumps
1 inch worm out to a cobra hold (10 seconds) walk hands back in and repeat 3x

PARTNER WOD

WcG 3-2-1 Partner Chipper
2 Athletes per team must complete total # of reps (not split)

3 rounds:
10 kb swings 53/35, 44/26, 35/18
10 kb goblet squats
10 calorie row
300 meter run (out front - left - around to back door)

2 rounds:
20 T2B
20 Pull ups
200 meter run (out front - left - down and back)

1 round:
30 calorie bike
100 meter run (out from - right- in back)