11/19
Competition wod #2
Music wod
Warm up roxanne by police
run in place and every time the song says Roxanne you perform a burpee then
back to running in place.
Band stretches
Sally
Backsquats
11/13
REWOD
Skill Work for 10 Minutes
Work on HSPU/Handstand Walk, Rope Climbs, Pull-ups
10 minute AMRAP
100 m Shuttle Sprint (in 10 m increments)
30 Double Unders
15 Pull-ups
11/10
Monday 11/11
9 minute AMRAP
5- med ball cleans
7- wall ball
12- sit-ups
3 Minute Rest
6 Minute AMRAP
5/7/12 same movements
2 Minute Rest
3 Minute AMRAP
5/7/12 same movements
11/8/13
400m run- all out
1 minute rest
1 minute Max effort KBS (53/35)
1 minute rest
1 minute Max effort pull-ups
Rest three minutes
Then:
“Helen”
3 rounds for time:
400m run
21 KBS (53/35)
12 Pull-ups
11/6/13
“Glen”
30 clean and jerks #135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
You have 30 minutes to get as far as you can!
Nov. 5th 2013
Fight gone bad
3 rounds
1 min each station
Wallballs
Sdhp #75/45
Box jumps 20″
Push press #75/45
Cal row
Core work
2 sets of
30 v-ups
30 t2b
Monday, October 20, 2014
Monday-
WOD – Strength
Every 2min- 6 sets x 5 reps Back Squats
Find 5RM
WOD- For Time “Helen +++”
400m Run
21 KB Swings (55, 35)
12 Pull-ups
6 Thrusters (135, 95)
Post heaviest set of 5 back squats, and time on workout.
Wild West Throw Down WOD one!
Wild West Throw Down WOD 1: Opener
AMRAP in 7 Mins (one girl and one guy works Simultaneously)
?Buyin: 50M sled Push (Rx’d = 375#/285#, Scaled = 285#/170#)
?
5 – Overhead Squats (Rx’d = 95#/75#, Scaled = 75#/45#)
10 – KB Swings (Rx’d = 70#/53#, Scaled = 53#/35#)
15 – Double-unders
Tuesday
WOD change for tomorrow
1-1-1-1-1-1-1
WOD for time
50 sit-ups
50 overhead walking lunges (20/14)
50 wall balls (20/14)
150double unders
This weeks schedule!!!!
The Wild West Throw Down is only days away!!!
Our hours for this week are:
monday- regular hours
tuesday- regular hours
Wednesday- regular hour
Thursday- closed (feel free to come down and help us clean and set up)!
Friday- No classes! Feel free to come down an help set up!
I will be posting at home WODs for those that need a daily challenge!
Saturday- no classes! Come cheer on the competitors!!
