Monthly Archives: October 2015

Happy Halloween 709’ers! Our “Hallo-WOD” from last year has returned (with a few extra tricks and treats of course…). We hope to see you all tomorrow….costumes are STRONGLY ENCOURAGED! Treats and drinks will be provided for a little social after the WOD! See you all at 11am!

10/30/15

FRIDAY S’MASH!

*arrive EARLY, get READY, get SET, 3…2…1….

 

WOD 1 (for time)

12-9-6

Clean and jerk (95/135)

Pull ups

 

Set rest

 

WOD 2 (for time)

10-8-6-4-2

Overhead squats (65/95)

Bar facing burpees

 

Set rest

 

WOD 3 (for time)

3 rounds:

30 Double-unders

10 Thrusters (55/75)

5 Burpee Box Jumps (20/24)

 

10/29/15

 

“Active Recovery Thursday”

 

Active recovery is a workout that is low in intensity. The intended effect is to increase blood flow and to get your muscles moving to help alleviate muscle fatigue.

It is important that the workout is mentally relaxing, as it is meant to be all about recovery.

Generally, you should walk out the door feeling refreshed and less fatigued then when you came in – another reason why an active recovery day can often benefit you more then a complete rest day with zero movement.

 

So come in tomorrow and spend the beginning of class warming up thoroughly (light cardio, foam rolling, band work, etc) and choose one of our active recovery wods on the board!

 

If you already had a day off this week then feel free to complete a workout that you might have missed earlier this week!

 

10/28/15

 

WOD (AMRAP)

“Ghost”

6 rounds

1 minute max effort row (calories)

1 minute max effort burpees

1 minute max effort double unders

1 minute rest

 

Then…

Alt. EMOM 16

3 Hand stand pushups

3 full cleans @ 60-65% 1RM

 

10/27/15

 

Strength

Shoulder 2 overhead

Find 1 RM

 

Skill session

toes 2 bar/rope climbs

 

WOD (AMRAP 15)

Max shoulder2overhead (75/45)

**Every Time the Bar is dropped 15 situps must be performed

 

10/26/15

“709 test”

Max effort UB double-unders

 

Strength

Find 3RM thruster (from floor)

Then…

EMOM 5

1 thruster @ 3RM weight (with pause)

 

WOD (for time)

“Hew’s sprinter”

12 thrusters (70/100)

21 burpees

30 double unders

12 thruster

15 burpees

30 double unders

12 thrusters

9 burpees

30 double unders

 

10/24/15

 

Saturday partner WOD!!!

….just show up!

See everyone at 11!

 

10/23/15

 

WOD A:

EMOM 10

5 Clusters

 

WOD B: (for time)

2000m Row

 

10/22/15

 

“709 test”

Max effort burpees in 1 minute

 

Skill session

Overhead squat positioning and mobility

*Specific session focused on the overhead squat position. Even if you have overhead squats, you can improve your positioning through practice and mobility work.

*this will NOT be a strength session

 

WOD (no measure)

“Tabata this’n’that”

8 rounds of (0:20s on, 0:10s off)

Wall Balls (14/20)

Russian KBS (35/53)

Double Unders

Row for calories

Rest

10/21/15

 

Strength

Build up to a heavy set of:

1 power clean + 1 squat clean + 1 front squat

 

“709 test”

Max effort air squats in 1 minute

 

WOD (for time)

“Elizabeth”

21-15-9

Power cleans (95/135)

Ring dips

 

Cash out (for time)

Max effort plank