Friday – 4/29/16

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WOD #1 – 15 min

AMRAP

Front Squat x 10 (115/75)

Deadlift x 8

Squat Clean x 6

Cluster x 4

 

WOD #2 – For Time

Part 1 – 5 min

Max Snatch x 1 rep

1 min Rest

Ground to Overhead x 20 (115/75)

 

Gymnastics:

Ring Dip x 8 (1 rd)

Chest 2 Bar x 6 (1 rd)

 

Accessory:

Alternating single arm kettle bell swing x 30 (50/30) (1 rd)

Alternating single arm snatch x 20 (65/30) (1 rd)

Push-up x 50 (1 rd)

Wednesday – 4/27/16

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WOD #1 – For time

5 rds – Nancy

400m Run

Overhead squat x 15 (95/45)

 

WOD #2 – For Time

Reps: 10, 5, 6, 3, 2, 1

Alternating DB Snatch (65/35)

Wall Ball (20#/10’) (14#/9’)

Kettle Bell Swing

 

Gymnastics:

Ring Dip x 8 (1 rd)

Chest to Bar x 5 (1 rd)

 

Accessory:

DB Floor Press x 10 (2 rds)

HCP x 10 ( 3 rd)

Upright row x 10 (3 rd)

Tuesday – 4/26/16

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OPEN GYM – 6:30 AM to 8:00 AM

 

WOD #1 – For time

3 rds

Ground 2 Overhead x 15 (115/75)

Prowler x 1 (180/95)

Rower or Air Dyne x 15 Calories

 

WOD #2 – For Time

NA

 

Gymnastics:

Chest 2 Bar x 5 (1 rd)

L Sit x 2 (15 sec each)

 

Accessory:

Bench Press x 5 (4 rds)

Leg Press x 10 (4 rds)

HCP x 15 (4 rds)

Monday – 4/25/16

WOD #1 – 15 min – 5 rds

Power Clean x 5 (Work to Heavy 5 on last rd)

Ring Dip x 5

 

WOD #2 – For Time

Reps: 21, 15, 9

Hang Clean (155/95)

Burpee to 45#

 

Gymnastics:

Pull-ups x 8 (1 rd)

Hand Stand Push-up w/Kip x 4 (1 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)

Dumbbell Floor Press (hvy) x 10 (2 rd)

Sunday – 4/24/16

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The 2:30 and 3:30 classes will run on schedule.  The 4:30 class for Sunday has been cancelled.

WOD #1 – 15 min – 5 rds

Deadlift x 5 (275/155)

Pull-up x 5

Wall Balls x 8 (20#/10’) (14#/9’)

 

WOD #2 – 15 min – AMRAP

Hang Snatch x 25 (75/45)

Box Jump & Over x 10 (24”/20”)

Kettle Bell Swing x 10 (Russo)

 

Gymnastics:

Ring dips x 8 (1 rd)

Hand Stand Hold x 30 sec (2 d)

 

Accessory:

Barbell Curl x 15 (4 rd)

Dumbbell Press (hvy) x 10 (2 rd)

 

Friday – 4/22/16

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WOD #1 – 30 min – AMRAP

4 -22 -20 -16

Pull-up x 4

Push Press x 22 (95/55)

Weighted Sit-up x 20 (20/14)

Box Jump x 16 (24/20)

 

WOD #2

NA

 

Gymnastics:

Ring dips x 7 (1 rd)

 

Accessory:

Hammer Curl Press x 10 (1 rd)

Dumbbell Floor Press (hvy) x 10 (1 rd)

Thursday – 4/21/16

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OPEN GYM 6:30 to 8:00 AM.

If you want to do a WOD, we’ve got “Fight Gone Bad”

WOD #1 – 17 min

“Fight Gone Bad”

Wall-Ball (20#/10’) (14#/9’) Reps

Sumo deadlift high-pull (75/45) Reps

Box Jump (20”) Reps

Push Press (75/45) Reps

Row, Calories

**3 rds, 5 minutes per round, Rest 1 min

** Post total reps to board

 

WOD #2 – 10 min

NA

 

Gymnastics:

Ring dips x 7 (1 rd)

Chest 2 Bar x 6 (1 rd)

 

Accessory:

Bench Press x 8 (3 rds)

Alternating DB Press x 10 (3 rds)

BB Curl x 10 (3 rds)

Wednesday – 4/20/16

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WOD #1 – 15 min

With continuously running clock, complete five thrusters every minute

0:00 to 5:00 (75/55)

5:00 to 10:00 (95/65)

10:00 to 15:00 (115/75)

Continue adding 20 lb every 5 minutes for as long as you are able

 

WOD #2 – 10 min

Partner WOD

0:00 to 2:00 Max Push Press (115/65)

2:00 to 4:00 Max Wall Ball (20#/10’) (14#/9’)

4:00 to 6:00 Max Calorie Row

6:00 to 8:00 Max Deadlift (225/135)

8:00 to 10:00 Max Air Dyne Calories

** Post Total Reps to the board.

 

Gymnastics:

Ring dips x 7 (1 rd)

Chest 2 Bar x 6 (1 rd)

 

Accessory:

Bench Press x 8 (3 rds)

Alternating DB Press x 10 (3 rds)

BB Curl x 10 (3 rds)