Yearly Archives: 2017

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch

PARTNER WOD
"AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off."

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
Skill Work
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
Metcon
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

Score is the total reps performed in all of the intervals."

Warmup
10 cal bike, 12/10 row,
bear crawl - high kicks - crab walk - high knees - alt lunges - butt kicks
2rds - 10 jumping jacks - 10 air squats - 10 jump squats
3x toe touches hold for 10sec repeat 3x

PARTNER WOD
COACH MIKE'S - ANNIE ROWING LIKE NUTTS
Rowing ANNIE
2 person teams:
athletes - split row meters evenly & sit-ups each athlete does total reps
row 500,400,300,200,100
abmat sit-ups 50,40,30,20,10

NUTTS
2rds: all reps split evenly
10 hspu
15 DL 225/155, 185/135
25 box jumps 30/24, 24/20
50 pull ups
100 wall balls 20/14, 14/10
200 single jumps
400m weighted run 45/25, 25/15

Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m

PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200

2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories

4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row

2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200

4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike

2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row

100 Wall ball sit-up together. Legs locked

75lb/45lb