BIRTHDAY WOD
Buy In
52 Dbl Unders
Wod 1
10 Cal Bike
10 Ball Slams
10 Air Squat Jumps
10 HSPU
10 Burpees
2 rope climbs
Metcon
4 Rounds
13 Power Snatches
13 Box Jumps
13 Pull Ups
13 Wall Balls
Every 5 minutes run 200 Meters
Cashout
520 Meter Row
Thursday 16.19.05
WARMUP
20 air squats
200m run
2 wall walks
400m run
4 wall walks
200m run
2 wall walks
400m run
4 wall walks
Stretch and get mobile
160519
5 ROUNDS
5 burpee box jumps rx 24"/20", sc 20"/12"
10 walking planks
15 American KB Swings rx 53/35, sc 44/26
20 K2E rx knees actually touch elbows, sc they dont
** after you complete 5 rounds then do 30 wall ball shots rx14/10 [you must hit the 10' or 9' marks or it's a NO REP
5 burpee box jumps rx 24"/20", sc 20"/12"
10 walking planks
15 American KB Swings rx 53/35, sc 44/26
20 K2E rx knees actually touch elbows, sc they dont
** after you complete 5 rounds then do 30 wall ball shots rx14/10 [you must hit the 10' or 9' marks or it's a NO REP
entire group does a wall sit (NO hands resting on your legs - 5min time cap.
the catch... anyone that breaks off the wall needs to perform "alternating" V sit-ups until the last person breaks from the wall or the 5min time ca runs out.
the catch... anyone that breaks off the wall needs to perform "alternating" V sit-ups until the last person breaks from the wall or the 5min time ca runs out.
Wednesday 16.08.05
WARMUP
Group RED line
4min fish game
WOD
Barbells And Burpees
5 x 5 in 25
5 Rounds - 25 Min Time Cap
5 Power Clean
5 Burpee Bar Jump Over [BBJO]
5 Front Squat
5 BBJO
5 S2OH
5 BBJO
5 Thrusters
RX+ 115/75
RX 105/65
SC+ 95/55
SC 75/35<
Tuesday 16.17.05
WARMUP
Group Red line for mobility
DEADLIFT
Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
10 MIN
5 RDS for TIME
5 SDHP (50% max)
10 Bent over row
15 Bar Jump over
5 SDHP (50% max)
10 Bent over row
15 Bar Jump over
Rope Slam
1 MIN time cap
record every slam [L + R = 2]
record every slam [L + R = 2]