Friday

August 11, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

15/12 Cals on Rower
12 False Grip Ring Rows
15 Wallballs

2 rounds

 

A1. DB single leg RDL x 7-9/side x 3

A2. skull crushers x 7-9 x 3
A3. Banded good morning x 10-12 × 3

 

then:

 

2 Rounds
400m Run
20 Deadlifts (225,155) (185/125) (135/95)
400m Run
30 Chest to Bar Pull-ups (Pull ups or 40 Ring Rows)
400m Run
40 Kettlebell Swings (53/35)

 

SWEAT

With a partner, alternate rounds to complete a total of 10 rounds

15 wallballs (20/14)
10 T2B
5 Burpee Box Jump Overs (24/20)

 

then

 

30 abmat situps

15 v-ups

10 plank ups left

10 plank ups right

15 hollow rocks

15 supermans

x 3 rounds



Leave a Comment:

Add Your Comment/Photo Here...

Thursday

August 10, 2017

WOD

3min Z!

+

Crossover Symmetry

+

Coach leads group through:

50m SA OH KB walk L/R 35/26

10 SA KB swings L/R

10 KB Cossacks

5 SA KB thrusters L/R

 

then:

 

4 rounds
top of every 3 minutes:
3 tough hang power snatches (focus on loading hamstrings, getting over bar and getting vertical)
60 sec. max rower or bike

 

rest 3 minutes (actively, walking around or on a bike)

 

4 rounds
top of every 3 minutes
7-9 bench press 70%
200m run

 

rest 3 minutes (actively, walking around or on a bike)

 

5 minute amrap
15 ball slams 30/25
35 double unders
20 sec. plank hold

Leave a Comment:

Add Your Comment/Photo Here...

Wednesday

August 9, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leaves group through:

25m bear crawl

10 Scissor Jumps

10 PVC Thrusters

10 PVC Pass throughs

 

A. BTN Sn grip press x 1 + Push press x 1 + Push Jerk x 1 + OHSQ x 1 x 7-9 sets – building from last week (10-12 minutes of work here)

**when the weight builds switch from the press to starting with the push press.


+
AMRAP: 20 mins
6 Power Cleans (185,135)
12 Burpees
14 Toes to Bar
50 ft Handstand Walk or 3 wall walks

 

SWEAT

 

Tabata This!

 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Rest 1 minute

Tabata AB

 

Finisher:

 

10 x :30 on/:30 off sprints (take it outside)

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |