8/18 WOD

Strength: Front Squat 3-3-3-3-3
*Between sets complete Max Effort sets of the following ….
1)Strict Pull-Ups, 2)Wide Grip Pull-Ups, 3)Chin-Ups, 4)Alt Grip Left Pull-Up, 5)Alt Grip Right Pull-Ups

Conditioner: “Helen”
3 Rounds
-400m Run
-21 KB Swings (Red,Yellow)
-12 Pull-Ups

 

 

8/16 WOD

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8/16 WOD

SKILL: KIPPING PULL UP (15 MINUTES)

CONDITIONER: FOR TIME (20 MINUTE CAP)

800M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

400M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

200M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

EXTRA CREDIT: 100 RUSSIAN KB SWINGS (RED, YELLOW)

 

 

8/14 Partner WOD

Skill: 10 Mins Rope Climb

Condtioner: Teams of 2 – AMRAP

Station 1
-100m Med Ball Run
-15 WallBalls

Station 2
-1 Rope Climb
-20 Hand Release Push Ups

*Station 1 is what decides the time and Station 2 is what counts as Score. Athlete 1 will switch after they complete 15 WallBalls

 

8/13 WOD

Conditioner 1: 6 Min AMRAP
-6 Hang Power Cleans (135,95)
-6 Box Jumps

Rest 2 Mins then…

Conditioner 2: 4 Min AMRAP
-8 Deadlifts (135,95)
-4 Burpee Over Box

Rest 2 Mins then…

1 Set of Max Effort WallBalls
*Once you pause for more than a second your set is over or if you drop the ball. If you drop the ball by accident at less than 20 reps you may try again…

Extra Credit: Coaches Choice

 

8/10 WOD

Skill: 10 Mins of Snatch Work
then…
12 Min EMOM
-1 High Hang Snatch, Hang Snatch, Snatch from ground complex (do not drop the bar)

Conditioner: 21-18-15-12-9-6-3
-Overhead Squat (95,65)
-Burpees over Bar

 

8/7 WOD

*After today you will be charged a $15 Late Fee

Power: 12 Min EMOM
-5 Power Cleans (135,95) If you do not have at least a (200,140) power clean then scale down!
*Work on speed and power while maintaining perfect form, they should be fast and explosive cleans. If at any point you can’t finish the cleans in 25 seconds, lower the weight.

Conditioner: 15 Min AMRAP – Teams of 2
15 Wall Balls (20,14)
15 Pull-Ups
15 Thusters (95,65)
15 SDHP w/ barbell (95,65)

 

8/6 WOD

*Please get you payments in ASAP, you will be charged a LATE FEE after tomorrow. Thanks..

Skill: 10 Mins – Double Unders

*For those of you who have Double Unders you will either perform “Flight Simulator” or 5 sets of 50 Double Unders.

Conditioner: Tabata Hell
*You will perform a Tabata (8 rounds – 20 seconds of work, 10 seconds of rest) at each of the the following stations. You will have 2mins Rest between each station.
-Push Ups (If you cannot maintain perfect form, scale to a push up plank)
-Flutter Kicks
-Row
-Burpees
-Airdyne