Monthly Archives: July 2015

7/31/15

TGIF 709’ERS!

 

Skill/Strength

Clean and jerk

 

WOD (for time)

“Grace’ish”

3 total rounds of:

4 rounds of

5 C2B

5 Push-Ups

5 air squats

Then…

10 clean and jerk (95/135)

 

7/30/15

 

Tests:

Max high jump

Max push-up plank hold

Max standing broad jump

 

WOD (8 minute AMRAP)

10 sit-ups

10 burpees

Then…

Rest exactly 3 minutes

Then…

WOD (8 minute AMRAP)

10 kettle bell swings (35/53)

10 air squats

 

7/29/15

Strength

Front squat + back squat

 

WOD (for time)

3 rounds

40 Wall balls (UB)

40 double unders (UB)

* 10 pullup penalty everytime you breakup a Wall Ball

** 3 burpee penalty everytime you breakup a double-under

 

7/28/15

 

Strength/skill

Complex

2 Strict press + 2 Push press + 2 Jerks

 

WOD (for time)

Buy-in

80 calorie row

Then….

4 rounds of

12 shoulder 2 overhead

12 Toes 2 bar

 

7/27/15

 

Strength/skill

Power clean

 

WOD (for time)

5 rounds

10 Power cleans

10 Front Squats

10 burpees

20 double unders

 

7/25/15

Saturday partner wod (For time)

Bring a partner and your engine for a fun partner wod tomorrow at 11:00AM!

7/24/15

 

WOD (AMRAP)

Tomorrow’s WOD is a surprise WOD, however please arrive early and be prepared to begin exactly 10 minutes into class. Make sure to bring that engine!

 

7/23/15

 

Skill/test

Handstand pushups/holds

 

WOD A:

6 minute EMOM

15 Wall balls

30 double unders

 

Rest exactly 3 minutes and then…

 

WOD B:

6 minute AMRAP

15 box jumps

30 double unders

 

7/22/15

 

Strength/skill

Deadlift

 

WOD (15 minute AMRAP)

40 Burpees

30 Deadlifts (55/75)

30 Burpees

30 deadlifts (95/135)

20 Burpees

30 deadlifts (135/185)

10 Burpees

Max Deadlifts (155/225)

 

7/21/15

 

Strength

Thruster

 

Skill

Muscle ups (bar/ring)

**Pick your favorite (or try both!) and let’s put that transition work to good use to go for your first muscle up!

Already have a muscle up? Go for a max effort set!

 

WOD (AMRAP)

Alternating “Death by”

thruster (65/95) (minute 1,3,5,7,9,11, etc)

Kettlebell swing (35/53) (minute 2,4,6,8,10,etc)