Monthly archives: October, 2014

11/1/14

Warm up-

3 rds

3 wall walks

5wall balls

7 ring/ bar kips

 

Partner Wod

with a partner get as much as WoD done with in the 30 min time cap

* partners can be both RX and Scaled

 

50 box overs (24/20)

50 OHS (75/55)

50 pull ups / 100 ring rows

50 shoulder to overhead(75/55)

50 squat thrusts

once done both partners must run 200 metera and back in ( two loops)



10/31/14

Halloween WOD!!!

wear your costumes, 15 burpee penalty enforced next week to whomever didn’t wear one!

 

warm up-

2rds

Frankenstein walk <—–>

monster Walks <——->

skin the “black” cat x3

10 thriller arm circeles ( you know what that means, you saw the video)

15 spooky kettlebellswings

 

 

WOD

10 Thrusters (115/85)

50 Double Unders

5 Bar facing Burpees

8 Thrusters

40 DU

4 Bar facing Burpees

6 Thrusters

30 DU

3 Bar Facing Burpees

4 Thrusters

20 DU

2 Bar Facing Burpees

2 Thrusters

10 DU

1 Bar Facing Burpee

Post:

Work on Muscle up transitions or kipping/butterfly pull-ups

 



10/30/14

Warm up

20 Pvc pass throughs

20/20/20 BPAs

bear crawl <—->

repeat x2

 

mobility-

foam roll Lats- keep palm up!

 

strength-

Find strict press 5rm

then- subtract 10% hit 2 rds for 5

 

WOD

EMOM for 16 mins

ODD: 3/3 KB clean and press and 8 AB mat sit-ups

EVEN: 7 strict pull ups or 20 ring rows ( yes bands are allowed, no thick Green Bands)

 



10/29/14

Warm up-

3 mins of jump rope / rower if available

super friend foam roll- IT bands; quads;

hams; calves

 

2 rds of

10 leg swings ea way

laying leg circles 10 each way/ ea leg

10 air squats

 

skill-

15 mins on Pistol squats

 

strength-

find a 10rm back squat

 

WOD

20-16-10

weighted walking lunges (pick a challenging weight)

KBS (53/35)

 

 

 



10/28/14

Warm up-

3 rounds of

using PVC or barbell

5 snatch grip strict press

5 overhead squats

5 sotts press

 

strength

15-20 mind to find 1RM

then

* 1 mile test run

please warm up your body and stretch before running

 



10/27/14

Warm up –

3rds

max handstand hold or Bear crawl length of gym

10 kbs-american

10 banded ohs

 

mobility- wrist stretch

strength

a.) front racked walking lunges 6/6

b.) box jump 2

c.) BPAs 20 ( mix grip each round)

x4

 

WOD

10-1 sumo deadlift high pull 135/95

1-10 wall balls 20/14



10/25/14

Warm up- Tabata double unders/ singles

 

3 rds

10 KBS

waiter carry->

waiter carry <=

4 kb squat to push out

WOD

“Cindy”

20 min AMRAP

5 pull ups /15 ring rows

10 pushups

15 squats



10/24/14

warmup- :15 jumpimg squats

:15 jumping lunges

:15 HR pushups

:15 situps

 

mobility- Stripper Stretch :45 x2

Strengrh –

a.) BB RDL x10,8,6,6

B.) DB upright row x8-10

c.) banded leg curls x 30

 

WOD

15-12-9

thruster (95/65)

bar facing burpees

 

 

 



10/23/14

warm up- 3rds

crabwalk( down and back)

8 wall balls w/ 3 second pause at bottom

4 OH ball tosses

Burgener warm up- clean

 

Mobility –

Partner PVC clean racked stretch-partner will grab PVC and try to bring elbows up-

Skill- 15-20 mins working on clean , no one should exceed 135/95. Work on positions and movement patterneS.

Example: start with PVC > bar> 5#>10s> etc… With burgener on own, don’t move on in weight till you feel right

 

( for those not in yesterday you may hit yesterday WOD) .

WOD

5 sets

A. max L-sit ….if can’t perform: Holding feet 6 inches off ground

B. Kb paused squat x3 w/ 5 second pause

C.) 5 judo push ups/ holding downward dog stretch for 3 secs

D.) 8 body saws



10/22/14

Warm up-

jog/ backpedal ; skip / backward skip; side schuffle x2

10 squats

10 reverse lunges

10 push-ups. X2

10/10 iron cross ; 10/10 scorpions

 

WOD

Get it done any way possible in any order

500 m row

250 battle Ropes

100 BPAS

80 —–40 DB slams. / 40 kb swings

60 double unders

40 calorie air dyne

20 wall balls

10 burpees

5 plate pushes ( 1 way = 1)

1 DB bear crawl walk ( down and back=1)



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