TGIF!!! – 2/10/17

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WOD #1 – 20 min

DB Overhead Walking Lung x 25’ (50/35) (20/10)

Burpee x 8

DB Overhead Walking Lung x 25’ (50/35) (20/10)

Chest 2 Bar x 8

 

WOD #2 – For Time

Partner WOD (50/35) (20/10)

Man Makers x 100

 

Gymnastics:

Work on Double-Unders

 

Accessory:

HUUUUUMP DAAAAY! – 2/8/17

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WOD #1 – 15 min

3 rds

3 Position Snatch x 2

 

3 rds – Snatch

85% x 3

90% x 3

95% x 3

 

WOD #2 – 20 min

Partner WOD (50/35) (20/10)

Dumbbell Burpee x 100

Rope Climb x 2

Dumbbell Thruster x 100

Rope Climb x 2

Dumbbell Snatch x 100

Rope Climb x 2

Dumbbell Front Squat x 100

Rope Climb x 2

 

Gymnastics:

Work on Double-Unders

 

Accessory:

 

Monday! – 2/6/17

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WOD #1 – For Time

3 rds

Turkish Get-up x 5 ea arm (55/35) (20/10)

Dumbbell Overhead Walking Lunge x 50’ (50/35) (20/10)

 

WOD #2 – 18 min

EMOM

Dumbbell Thrusters x max reps (50/35) (20/10)

Chest 2 Bar Pull-up x max reps

Sprint Row:

-20 seconds (Rds 1 & 2)

-25 seconds (Rds 3 & 4)

-30 seconds (Rds 5 & 6)

 

Gymnastics:

Work on Double-Unders

 

Accessory:

Barbell Curl x 15 (4 rd)

 

SUPER BOWL SUNDAY! – 2/5/17

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WOD #1 – 8 min cap

3,2,1 – Find max weight

Deadlift x 3

Clean x 2

Thruster x 1

**No Hang Clean from the last DL rep

**No Thruster from a squat clean on the last rep

**Must keep hands on the bar at all times

 

WOD #2

DT – 5 rds

Deadlift x 12 (155/105) (115/75)

Hang Power Clean x 9

Push Jerk x 6

 

Gymnastics:

Work on Double-Unders

 

Accessory:

Upright Row x 10 (4 rds)

TGIF BABY! – 2/3/17

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WOD #1 – 30 min cap

Partner WOD – AMRAP

 

Back Squat x 75 (95/45)

Pull-up x 50

Shoulder 2 Overhead x 25 (95/45)

Pull-up x 50

Shoulder 2 Overhead x 25 (95/45)

Overhead Squat x 75 (95/45)

Pull-ups x 50

Shoulder 2 Overhead x 25 (95/45)

Back Squat x 75 (95/45)

February 2017 Physical Challenge Standards

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Thruster Weight:

Males 16 to 54:  65 lbs (Barbell)

Males 12 to 15:  35 lbs (Plate)

Males 55 & over:  35 lbs (Plate)

Females 16 to 54:  35 lb (Plate)

Females 12 to 15:  25 lb (Plate)

Females 55 & over:  25 lb (Plate)

Thruster Standard:

At the bottom of the thruster the athlete’s bottom (butt) must break the plane of the knee.  At the top of the thruster the arms must be fully extended with the head thru the window, the knees and hips must be fully extended.

Thrusters to be attained for completion of the challenge:  1600

Concept II Rower Dart Game Points to be attained:  128,000

Thrusters and Dart Points attained per day must be posted to the board:

For Example:  100/8,000

The challenge must be completed during the days the gym is open.

 

HUMP DAY! – 2/1/17

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WOD #1 – 15 min

3 rds of each

Back Squat x 4

Front Squat x 4

DB Snatch x 3 ea arm btwn each rd

** Incr wght per squat rd.  Put total load on the board

 

WOD #2 – For time

Reps:  30, 20, 10

Toes 2 Bar

Push Press (115/80)

Alternating Jump Lunge

 

Gymnastics:

Ring dips x 7 (1 rd)

Chest 2 Bar x 6 (1 rd)

 

Accessory:

HCP X 8 (3 rds)

Alternating DB Floor Press x 10 (3 rds)

Front to side plate raises x 10 (3 rds)