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 03/26/2014

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 03/24/2014

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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 03/12/2014

Dying
WARM UP
4 Min of Cardio
3×10
OHS
Sit-up
Back Ext
Jumping pull-up
Dips

STRENGTH
5X10 Weighted Strict Push-ups

WOD
50 Goblet Squats 50/35
40 Box Jumps 24/20
30 OH Walking Lunges 45/25
20 MedBall Sit-ups 20/14
10 L Pull-ups
20 MedBall Sit-ups
30 OH Walking Lunges
40 Box Jumps
50 Goblet Squats

WOD 03/11/2014

Killed It

WARM UP

10 min AMRAP
30 Double Unders
15 C2B Jumping Pull-up
30 Banded Good Morn or Back Ext
15 Squats

SKILL/STRENGTH

OTM 10 Min

3-5 MU/Bar MU or Strict Pull-ups

WOD

30 Deadlift 115/75
20 Burpees
25 Deadlift 135/95
20 Burpees
20 Deadlift 155/115
20 Burpees
15 Deadlift 185/135
20 Burpees
10 Deadlift 225/155

WOD 03/10/2014

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Warmup:
3×10
PVC passthrough
Sampson stretch
Sit-ups
Back ext
Jumping pull-ups
Dips

Group WOD prep

WOD:
3 rounds – 45 sec on each station w/15 sec to change stations

Russian KB Swings 53/35
Box Jumps 24/20
Push Press 75/45
Situps
Burpees

Challenge
3×10 Barbell curls
3×20 Banded curls

WOD 03/07/14

Warmup:
3mins Cardio (your choice… just get the heart pumping.)
2 RDS
5 Jumping Pull-ups
10 Air Squats
20 Jump Lunges
40 Double Unders

Pre-WOD (Skills/Strength): IF YOU WANT TO DO STRENGTH SHOW UP ON TIME.
Back squat: 1×4 @ 75%, 3×3 @ 80%, 2×4 @ 70% (all % based off 1RM back squat)

WOD:
5 RDS
20 lunges
10 pull-ups
200m Farmer Carry

Post-WOD (Challenge/Cool-down):
50 Burpees for time.