WOD 03/31/2014

stronger

Warmup:
3 rounds
10 PVC passthroughs
10 PVC OHS
10 Sit-ups
10 Back-ext
10 Jumping push-ups
10 Dips

Pre/Strength:
5×5 Back Squat – Experienced
WOD Mods – N00bs

WOD:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time – Complete all reps of each exercise before moving to the next.
Modifications will be explained in class. BE ON TIME

Challenge:

WOD 03/28/2014


Warmup:
With a partner
2 Rounds
5 Junkyard dog
5 Over/unders
10M Wheelbarrow walks
Then
100 Jumping jacks

Strength: IF YOU SHOW UP ON TIME! IF NOT THEN NO STRENGTH FOR YOU!!
For those who have been coming for more than 4 months
5×5 Squat cleans, try and go up every round.
For those newer
Med ball clean work
T2B work
KB Snatch work

WOD:
5 Rounds
10 KB snatches 53/35
10 Toes to bar
15 Med ball cleans
200 M Run
Rest 30 seconds

WOD 03/27/14

Warmup:
3mins Cardio (your choice)
2 RDS
3 strict pull ups
6 hand release pushups
9 Up Downs with tuck
12 Air Squats (3sec pause at bottom)
15 hollow rocks

Pre-WOD (Skills/Strength):
Partnered work for time
100 Wall Ball 20/14
then..
500 Flutter kicks w/ Partner in plank
The pair must complete 500 Flutter kicks, the partner not kicking must hold a plank.
Complete reps in scheme.

WOD: 18min Cap
CASH IN: Figure-8 Farm Carry
3RDS
5 pull-ups
10 Goblet Squats
15 MB sit-ups
3RDS
5 push-ups
10 KB Swings Russian
15 Toes 2 bar
CASH OUT: Figure-8 Farm Carry

Post-WOD (Challenge/Cool-down):
Stretch

WOD 03/26/2014

yummy
Warm-up
10 In and outs
10 sit-ups
10 Empty bar front squats
10 Back ext
20 Sec L-hold from the cage

WOD:
3 Rounds
10 Bar hop burpees
15 Power clean 115/75
15 KB swing 53/35

Challenge:
3 rounds
25 MB sit-ups 20/14 or GHD
10 Windshield wipers

WOD 03/25/14

Warmup:
800m Run
3 RDS
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
5 Banded Good Mornings
5 Fire Hydrants, each side/direction
5 Inchworms

Pre-WOD (Skills/Strength):
Partnered Farmer Carry / Wall Sit

WOD:
Cash In: 400m Run
5RDS
10 Deadlifts 135/95
10 Weighted Step-ups
Cash Out: 400m Run

Post-WOD (Challenge/Cool-down):
Plank Off!

WOD 03/24/2014

shouldwouldcould
Group Warm Up
BE ON TIME!
1/2 Tabata
Double Unders
Handstand Hold
Walking Lunges
Ring Rows

WOD

“Barbara”
*35 MINUTE TIME CAP*

5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between rounds.
*Substitute ring rows for pull-ups if hands are sore or torn from Friday.

WOD 03/21/2014

WARM UP

4 Rounds:
200 Meter Run
10 Kip Swings
10 BB Push Press
10 BB Deadlift
10 BB Hang Power Cleans
(Barbell should be empty)

SKILL

WOD Movements and Standards

WOD

WORKOUT 14.4 w/run

MEN
Complete as many rounds and repetitions as possible in 14 minutes of:
400 M run
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Complete as many rounds and repetitions as possible in 14 minutes of:
400 M run
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

WOD 03/20/14

Warmup:
800m Run
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
5 Banded Good Mornings
5 Fire Hydrants, each side/direction
5 Inchworms
5 Fire Hydrants, each side/direction
5 Banded Good Mornings
10 Air Squats, last rep hold 15 sec at bottom
30 sec Handstand Hold

Pre-WOD (Skills/Strength):
5 RDS
20sec Handstand Hold / 40 sec REST

WOD: Long Skinny Nancy
3 RDS
30 OHS w/ Empty Barbelll
800m Run

Post-WOD (Challenge/Cool-down):
400m Cool down Jog
Stretch

WOD 03/19/14

Warmup:
5×40 Double Under or Mountain Climber
– take a small break between sets
Floor Routine as group (x5)

Pre-WOD (Skills/Strength):
4×10 Perfect Push Ups (w/ weights if you can maintain form)

WOD 1: 7min AMRAP
10 Burpee Box Jumps
10 American KB Swings

5mins REST

WOD 2: 7min AMRAP
10 Split Jumps
10 Push Press 95/65#

Post-WOD (Challenge/Cool-down):
400m Cool down Jog
Stretch

WOD 03/18/14

Warmup:
4 RDS
1 length Bear Crawl
1 length Prison Walk
1 length High Cross kick
1 length Shuttle shuffle
5 Perfect Push-ups
10 Burpees
15 Sit-ups

Pre-WOD (Skills/Strength):
Agility Drills as a group

WOD:
1min max Burpees
1min REST
2mins max Push-ups
1min REST
3mins max Sit-ups
1min REST
4mins max Air Squats
1min REST
5mins Mountain Climbers

Post-WOD (Challenge/Cool-down):
400m Cool down Jog
Stretch