Monthly Archives: April 2017

WARM UP
400m jog -
10 air squats
down - bear crawl
back - high kick
down - inch worm
back - high knees
down - front lunges
back - side lunges
10 air squats
PVC mobility

PARTNER WOD
Partner Wod
run 1 rd around bldg
100 s2oh press 35-39 155/93, 40-44 135/73, 45-49 115/63, 50+ 95/53
run 1 rd around bldg
100 cal row
run 1 rd around bldg
100 kb swing 35-39 70/44, 40-44 53/35, 45-49 44/26, 50+ 95/53
run 1 rd around bldg
100 pull ups
run 1 rd around bldg
10 wall walk
10 rope climb

WARM UP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

STRENGTH / SKILL
Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

BIRTHDAY WOD
CC Bday Wod
CC 42: 42 hspu, 42 box jump, 42 kb 42cal row

FINISHER
3rds 15 situps, 15 dips, 15 push ups

WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL
Press Complex
12 min on clock - 3x3 strict, 3x3 push, 3x3 jerk

PARTNER WOD
Partner WOD: 2 Athletes
4 rds :
A1 bike for calories
A2 10 hang clean + 5 bbjo + 10 t2b
[A1 bike for calories until A2 completes round].

FINISHER
Ab Series, shoulder mobility

WARM UP
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

STRENGTH / SKILL
Squat Complex From Rack
Front Squat - 3x50%, 3x55%, 2x65%, 2x75%, 1x80%, 1x 90% 1x?%
Back Squat 3x60%, 2x70%, 1x80%, 1x90%, 1x?
OH Squat 3x60%, 3x65, 2x70%, 2x75%, 1x80, 1x90%, 1x?%

METCON
WcG = Weights, Cardio, Gymnastics
power snatch 75/45, pull ups, row 21 - 15 - 9

FINISHER
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause