TGIF! – 3/31/17

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WOD #1 – 20 min

Partner WOD – AMRAP

Thruster x 20 (115/75), Box Jump x 20 (24/20), Burpee x 20

Thruster x 30 (95/65), Box Jump x 30 (24/20), Burpee x 30

Thruster x 40 (75/45), Box Jump x 40 (24/20), Burpee x 40

Thruster x 50 (45)

Max Calorie Row in Remaining Time

 

WOD #2 – 6 min

4 rds

Snatch Pull x 4 (95%)

 

WOD #3 – 2 min

Chest 2 Bar x max reps

 

Gymnastics:

Double Unders

 

Accessory:

5 rds

Bench Press x 10,8,6,4,2

Kettlebell Swing x 12 (After each BP rd)

HUMP DAY! – 03/29/17

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WOD #1 – For Time

5 rds

400m run

Deadlifts x 21 (185/115)

 

WOD #2 – 6 min

4 rds

Clean Pull x 4 (95%)

 

WOD #3 – 1 min

Toes 2 Bar x max reps

 

Gymnastics:

Double Unders

 

Accessory:

3 rds

Dumbbell Floor Press x 8

Upright Row x 10

Push-up x 12

It’s MONDAY BABY! – 3/27/17

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WOD #1 – 15 min

2 rds (1st rd 65%, 2nd rd 70%)

3 Postion Clean x 2

 

5 rds – Clean

75% x 2

80% x 2

85% x 2

90% x 1

95% x 1

 

WOD #2 – For time

30 Cal Row/Bike

Then

10-8-6-4-2

Power Clean (135/95)

Tuck Jump Burpees

Knee 2 Elbow

 

WOD #3 – 1 min

Pull-ups  x max reps

 

Gymnastics:

Double Unders

 

Accessory:

Hammer Curl Press x 10 (4 rd)

 

SUNDAY! – 3/26/17

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**If you are planning to do Open workout 17.5, please come to the 4:30 class.

WOD #1 – 15 min

2 rds (1st rd 65%, 2nd rd 70%)

3 Postion Snatch x 2

 

5 rds – Snatch

75% x 2

80% x 2

85% x 2

90% x 1

95% x 1

 

WOD #2 – 10 min

Odd minutes – Power Cleans x 10 (95/65)

Even minutes – Power Snatches x 10 (95/65)

***Scale according to get 10 reps each minute

 

WOD #3 – 1 min

Chest 2 Bar x max reps

 

Gymnastics:

Double Unders

 

Accessory:

Leg Press x 10 (4 rd) (360/270)

 

TGIF! – 3/24/17

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PARTNER WOD SURPRISE!

WOD #1 – 40 min cap

Partner WOD

 

Row/Bike x 50 Cal

Pull-up x 50

Box jump & over x 50

Row/Bike x 40 Cal

Pull-up x 40

Box jump & over x 40

Row/Bike x 30

Pull-up x 30

Box jump & over x 30

Row/Bike x 20

Pull-up x 20

Box jump & over x 20

Row/Bike x 10

Pull-up x 10

Box jump & over x 10

HUMP DAY AGAIN! – 3/22/17

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WOD #1 – 15 min

5 Rd – Clean & Jerk

60% x 2

65% x 2

70% x 2

75% x 2

80% x 2

 

4 rd

Clean Pull x 4 (95%)

 

3 rd

Front Squat x 4 (80%)

 

WOD #2 – For Time

3 rd

Row/Bike x 21/15 Cal

Pull-up x 15

Burpees x 9

 

Gymnastics:

3 rd

Chest 2 Bar x 6

Strict pull-up x 6

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

It’s Monday! – 3/20/17

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WOD #1 – 15 min

5 Rd – Snatch

60% x 2

65% x 2

70% x 2

75% x 2

80% x 2

 

4 rd

Back Squat x 4 (80%)

 

WOD #2 – 13 min

AMRAP

Deadlift x 15 (135/95)

Hang Power Clean x 12

Front Squat x 9

Push Jerk x 6

Thruster x 3

 

Gymnastics:

GHD Sit-up x 12 (4 rd)

GHD Hip-Extension x 12 (4 rd)

 

Accessory:

Snatch Pull

95% x 4 (4 rd)

SUNDAY! – 3/19/17

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WOD #1 – 15 min

5 rds

Back Squat x 10,8,6,4,2

Overhead squat x 5 after ea BS rd (115/65)

 

WOD #2 – 13 min

Deadlift x 55 (135/95)

Wall Ball x 55 (20# to 9’/10# to 9’)

Row x 55 Calories

Hands Free Push-up x 55

 

Gymnastics:

Double Unders

 

Accessory:

Barbell Curl x 15 (4 rd)

 

HUMP DAY! WHOOP WHOOP! – 3/15/17

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WOD #1 – 15 min

5 rds

Back Squat x 10,8,6,4,2

50’ Weighted Walking Lunge after each squat rd (50/35/20)

 

 

WOD #2 – For Time

3 rd

Rope Climb x 3

Push Jerk x 6 (155/95)

Deadlifts x 9 (155/95)

Wall Balls x 12 (20/14) (10’/9’)

 

Floating WOD – For Time

Row x 500 Cal

 

Gymnastics:

Double Unders

 

Accessory:

Leg Press x 8 (4 rd) (360/270)