Category: Uncategorized
WOD 1/16/20
15th January
Partner WOD Leapfrog movements
20 min AMRAP
10-Slam ball 30/20
10-ABMAT Situps
20-Double Unders
10-Kb swings(pick weight)
10/7-Cal ski erg
Strength
3 round
10-band pull apart
10-band tricep press down
10-band hammer curls
10-band OH Extension
10-band reverse curls
WOD 1/15/20
14th January
Fitness and Performance
For Time
5 Rounds
5-Deadlift 115/75
5-Hang Clean
5-Front Squat
5-S2O
5-Back SquatStrength
3 rounds
10-KB Shrugs
10-Plate front raise to overhead
10-Pendlay Row
30 sec Hang from pullup bar
WOD 1/14/20
14th January
Build to heavy Power Clean singleJackie
1000m Row
50-Thrusters 45/35
30-Pullups
WOD 1/13/20
12th January
Fitness and Performance
Bench press
5×2 build to heavy double5 rounds for time
15/10-Cal Bike
10-Burpees
WOD 1/10/20
9th January
Still people who havent paid dues
Fitness and Performance
5 Rounds
8-Power Cleans 135/95
8-Toes to Bar
(Fitness 10-KB Swings)
Strength
3 rounds
20-Alternating DB Curls(10R10L)
10-DB Side Laterals
10-DB Row each side
10-Back Extension
15-Glute Bridge on floor no weight
WOD 1/9/20
8th January
Fitness and Performance
12 min E2MOM
4-Front Squats @80% final 2 from last weekPartner WOD
Leapfrog Rounds
18 min AMRAP
5-HSPU(strict)
20/15-Cal Row
(Fitness 8-Strict Shoulder Press)
WOD 1/8/20
7th January
Still people who owe dues
Fitness and Performance
“Angie”
100-Pullups
100-Pushups
100-Situps
100-Air Squats
This is a chipper. It is done exactly as it is written in the exact order it is written. Since this is a Leaderboard WOD please have integrity with your rep count as well as your range of motion
WOD 1/7/20
6th January
Still way to many yet to pay dues
Fitness and Performance
Jerk
5×2 can build each set but make them all working sets. Dont count easy weightFor Time
Partition as desired
100-Cal bike
200-Double Unders(400 singles)
WOD 1/6/20
5th January
Bring your dues and include late fee
Fitness and Performance
Deadlift
5×1 (all 5 singles at same weight)4 Rounds
400m Run
10-Power Snatch 95/65
10-GHD Situps
(Fitness 15-kb swings and 15-abmat situps)
WOD 1/3/20
2nd January
Bring January dues. Were due 2 days ago
Fitness and Performance
1. 2 person team Leapfrog movements
15min AMRAP
12/8-Cal Ski
8-GHD situps(12-Abmat Situps)
8-Dumbell Bench(pick weight that’s heavy but doable unbroken)
2. Strength
3 rounds
10-DB Side Laterals
10-DB Front Raise
10-DB Rear Delt Flys
3 rounds
10-Barbell Glute Bridge
15-Back Ext