Category: Uncategorized
WOD 4/5/19
5th April
Last Day to Pay Dues without a late fee!
Bring A Friend Day Tomorrow!
Fitness and Performance
1. 15 mins to work on gymnastics
2. 16 min AMRAP
200 m run
10-hspu*
10-double db FS 50/35
10-double db DL 50/35
(*scale double db S2O)
WOD 4/4/19
3rd April
Pay April Dues
1. 10 min emom
1 DL + 1 full clean starting at 70% of clean and build
2. For time
100 m walking lunge
Then 5 rounds
30-du
10-burpees
10-t2b
Then
100 m walking lunge
WOD 4/3/19
2nd April
Pay Gym Dues
Fitness and Performance
1. Partner leap frog
For time
100/80-cal ski(swap every 10/8 cal)
10×100 m run
Then 10 rounds
10-slam balls 30/20
10-Ab mat sit ups
10-goblet squats with slam ball 30/20
WOD 4/2/19
1st April
Pay April Dues
Fitness and Performance
1. Push press 5×3 starting at 70% and building each set
2. 3 Rounds For Time
21-wall balls 20/14
15-pull ups
9-clean and jerk 115/80
WOD 4/1/19
31st March
BRING April dues!
Fitness and Performance
1. Back squat 5×5 at 70% 1rm
2. “Christine”
3 Rounds For Time
500m row
12-body weight deadlift
21-box jumps 24/20
WOD 3/29/19
28th March
Fitness and Performance
1. Push press 5×3 @ %75
2. 4 rounds for time
10-power snatch 95/65*
10-Overhead squats
10-burpees box jump overs 24/20
(*fitness can sub plate ground to overhead for snatch and hold plate for squats in place of oh squats)
WOD 3/28/19
27th March
Fitness and Performance
Partner wod
8 rounds for time
Leapfrog movements – alt partner who starts the round
200 m synchro run
15-wall balls 20/14
30-double unders
10-goblet lunges 53/35
12/10-cal ski
– partner 1 starts wall balls first round, partner 2 starts wall balls second round and so on
WOD 3/27/19
26th March
Fitness and Performance
1. 10 min EMOM 1 hang power clean @ %80
2. 15 min amrap
15/12-cal row
10-kB swings 53/35
10-toes to bar
WOD 3/26/19
25th March
Fitness and Performance
1. 5×3 deadlift @ %80-85
2. Elizabeth
21-15-9
Power cleans 135/95
Ring dips – scale to push-ups
Must have counter for time to count for board
BONUS: 15 minutes of Gymnastics work after class
WOD 3/25/19
25th March
Fitness and Performance
1. 1k row – For board spot
2. For Time
50/40-cal bike
20-burpees
40-db snatch 50/35
40-db squat
20-burpees
BONUS. Not For Time
5 rounds
1 min plank
20 abmat sit-ups or 12 GHDs