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Yearly Archives: 2018

Friday 3.9.18

Warmup
 0-3
bike or row

4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups

Skill Work
10-25
Muscle up progression (bar / rings)
Metcon
1000m row
Bear complex (7x)
(70% or 1rm clean)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Thursday 3.8.18

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
Skill
11-20
8 min emom
C&J
Warm up then start with 55-65% and keep increasing weight
WOD
25-55
For time:
1 round of:
30 hang power cleans
15 ring dips
3 rope climbs

Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs

Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb

115/75, 95/65, 85/55, 75/45, 65/35

Wednesday 3.7.18

Warmup
0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap
PARTNER WOD
2ppl partner wod
4RFT
40 DU
20 Deadlift 225/155, 185/125, 155/ 105, 135/85
20 Box Jumps 24/20, 20/15, 15/12

Tuesday 3.6.18

Warmup
 0-3 warm-up
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6 Min EMOM
Deadlift (70% of 1RM)
Metcon
AMRAP 12 min
8 power snatch
8 burpee

95/65, 85/55, 75/45, 65/35