Category: Uncategorized
WOD 7/2/19
1st July
Fitness and Performance
DT
5 rounds
12-Deadlift 155/105
9-Hang Power Cleans
6-Shoulder to Overhead
Bonus:
Accumulate 4 min front plank
WOD 7/1/19
30th June
Fitness and Performance
Monday
Hey Buddy
For Time:
Buy In 200m Run
Then
5 Rounds Of
10-Lunges
10-Air Squats
10-Abmat Situps
8-Burpees
Cash out 200m Run
(Wear weighted vest 20/14)
WOD 6/28/19
27th June
July 1st is Monday and kicks off Hero Month. Bring your dues!
Fitness and Performance
1. bench press
5×5@75%
2. 21-15-9
Db snatch 50/35
Bench press 135/85
WOD 6/27/19
26th June
Fitness and Performance
2 rounds
60/45-cal ski
35-ghd/abmat situps
30-kB swing 70/53
This workout will need to be done in 2 heats.
While one heat is doing WOD the other group needs to do:
Foam roll pass =frp
15-frp left quad
15-frp right quad
15-frp left hamstring
15-frp right hamstring
15-frp left IT band
15-frp right IT band
15-ftp on back
2×20 second up dog or cobra
2×20 sec childs pose
2x 20 banded shoulder stretch
2x 20 banded front rack stretch
2x 10 passthrough
WOD 6/26/19
25th June
Fitness and Performance
1. Jerk from rack
5×1 heavy singles
(can do split or power jerk)
2. 20 min E5MOM
75-dubs
20-Wallballs 20/14
10-box step ups 50s/35s
Remaining time in the 5 min max rep strict pull-up
WOD 6/25/19
24th June
Fitness and Performance
1. Tabata 8 rounds 20/10
Thrusters 55/35
Odd rest hold bottom squat
Even rest hold overhead
Ex. R1 rest at bottom of squat
R2 rest hold bar overhead
R3 rest at bottom of squat
So forth
2. 3 rounds
500/400m Row
15-clean and jerk 95/65
WOD 6/24/19
23rd June
Fitness and Performance
2 person Team alt ROUNDS
AMRAP 30
7/5-bike cals
10-medball squat jumps 30/20
5-hang power snatch 95/65
(Medball squat jump just hold medball in bear hug or front rack and do jumping squat)
WOD 6/21/19
20th June
Fitness and Performance
25 min AMRAP
100 DU
20 Devil’s Press 50s/35s
50 cal row
20 Devil’s Press
*2 person teams, split reps as needed but equal. Devils press can be done as DB burpee clean and jerk
WOD 6/20/19
19th June
Fitness and Performance
Nancy”
5 rounds
400m
15 OHS 95/65
(Fitness can do front squat)
WOD 6/19/19
18th June
Fitness and Performance
1. Strength
8 min EMOM
1 clean + 1 hang clean
Power or squat
Starting at 60% 1rpm and build
2. 12 min AMRAP
Increasing reps by 2 each new round
2-T2B
2-Alternating pistols(1R.1L)
2-Box Jump 24/20
R2 4.4.4 R3 6.6.6. R4 8.8.8. So forth
Scale for pistols:
Banded pistol, pistol squat standing on box, weighted lunge