Archives: » 2015 » December

Tuesday 12.29.15

Posted 29 Dec 2015 in WOD

1. Personal Skill

2. Strength: press, climb to a heavy 3

3. Wod:
Buy in: 400m Run
Then,
15,12,9
a. Strict dip
b. Pullup

Cash out: 400m Run

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Monday 12.28.15

Posted 27 Dec 2015 in WOD

Holiday Schedule For New Year’s Week: 

Monday-Wed, regular class & open gym schedule

Thursday: 5:30am & 8am class.  Open Gym 9-11am only.

Friday & Saturday – Closed

 

1. Personal Skill Development

20 minutes to practice a skill / domain of your choice.  “You pick the skill, I pick the drill”

2. Strength

Squat – variation of your choice – climb to a heavy 3 (goal should be to match / surpass your triple from 2 weeks ago)

3. WOD

10 Min AMRAP

a. Step-Up x 10 per leg

b. KB Swing x 20

c. TTB x 20

 

 

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Thursday 12.24.15

Posted 24 Dec 2015 in WOD

1. Personal Skill

2. Strength

Deadlift – 70% , 75% , 80% x 3 of last week’s heavy 3.

3. Wod

“12 Days”

1 – Snatch

2 – Power Cleans

3 – Push Presses (shoulder to overhead)

4 – Pull-Ups

5 – Box Jumps

6 – Burpees

7 – Wall Ball Shots

8 – Deadlifts

9 – TTB

10 – DU’s

11 – Lunges per leg

12 – Calories on Rower

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Wednesday 12.23.15

Posted 23 Dec 2015 in WOD

1. Personal Skill

20 minutes to work on a skill of your choice

2. Strength

Press – Variation of your choice – 3 x 8 x 80% of last week’s heavy 3

3. Wod

AMRAP x 10 min – alternate movements

a. Sled drag

b. Odd Object Carry

Rest 5 minutes

AMRAP x 10 min – alternate movements

a. Prowler Push

b. Odd Object Carry (different implement)

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Tuesday 12.22.15

Posted 22 Dec 2015 in WOD

1. Personal Skill

Select a skill of your choice to practice

2. Strength

Squat – variation of your choice – 3 x 8 x 80% of last week’s heavy 3

3. Wod

Jackie

a. 1k Row

b. 50 Thrusters

c. 30 Pull-ups

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Monday 12.21.15

Posted 21 Dec 2015 in WOD

1. Personal Skill Dev.

2. Strength

Press Variation of your choice – 3 x 8 x 80% of your heavy 3 from last week.

3. Wod

EMOM x 12, cycling movements (limit to 50 sec on/ 10 sec off)

a. KB/DB Clean & Press, alternating x 8-12 reps per side

b. Ring Row x 15-20

c. DU’s x 25-50

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Friday 12.18.15

Posted 18 Dec 2015 in WOD

1. Personal Skill Dev.

2. Strength

Deadlift (or 2nd Squat variation) – climb to a heavy 3

3. Wod

5 RFT:

a. Power Clean x 10

b. Burpee x 10

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Thursday 12.17.15

Posted 17 Dec 2015 in WOD

1. Personal Skill Dev.

2. Strength

Press variation of your choice – build to a heavy 3

3. Wod

Buy In: 50/35 Cal Row

then,

21-15-9

a. Ring Pushup

b. Box Jump

then,

Cash Out: 50/35 Cal Row

Read More / -
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