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WOD Archive for July 2018

July 6, 2018

Warm-up

3 rounds:

20 glute bridges

10 Strict Pull-ups

5 Burpees

100m Run

 

Olympic Lifting

Clean and Jerk

5-5-3-3-1-1-1-1

 

Conditioning

2 rounds:

3 min AMRAP/2:00 rest (If you finish the 15-10-5, rest remaining time of 3:00 plus 2:00 rest)

 

  1. 15-10-5

Thrusters 95/65lb

C2B Pull ups

 

  1. 15-10-5

Power cleans 135/95lbs

Ring dips (If possible, perform 1 muscle-up into the ring dips)

 

 

Lite Class

Class Warm-up then

3 rounds:

3 min AMRAP/1:00 rest

 

  1. 15-10-5

            Thrusters

            Pull ups

 

  1. 15-10-5

        Power cleans

        Push-ups

 

  1. 15-10-5  Wall Ball/Russian Twist

July 5, 2018

Warm-up

4 Rounds

Row :45

6 KB Snatch R

Walk 50ft with KB OH

6 KB Snatch L

Walk 50ft with KB OH

 

Olympic Lifting

10 min EMOM (add weight as you go):

3 position snatch

Position 1 (hip), Position 2 (knee), Low Hang (1 inch off ground)

 

Conditioning

2 Rounds of

150 double unders

50 cal row

30 burpees

 

Lite Class

Class Warm-up and WOD

July 4, 2018

Happy 4th of July!

Open Gym 9-11am

No regular class times

July 3, 2018

Warm-up

4 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10 Reverse Lunges each leg

3-5 pull ups with 2 sec hold at the top

 

Gymnastics

  1. 5 Rounds

20 sec. or your best effort L-Sit Hold

5 High Box Jumps (You choose the height)

 

  1. 12,9,6,3,6,9,12 reps of:

Unbroken T2B

*if you break it up, try that set unbroken again

 

Conditioning

15:00 AMRAP

3 Strict HSPU

5 Front Rack Lunges each Leg @ 50% bodyweight

7 OTB Burpees

100m Run

 

Lite Class

10 down to 1 Squat Clean and Jerk

*15 Sit-ups after every set

Then

10 down to 1 KBS

*200m Run after every set

July 2, 2018

Warm-up

3 Rounds

10 Good mornings

10 Single Leg KB RDL Right

10 Single Leg KB RDL Left

1:00 Glute Activation each side

 

Strength

Back Squat

5-3-3-1-1-1-1-1

 

Accessory Work

3 Sets

1:00 weighted KB Front Rack Wall Sit (HEAVY)

rest :30

1:00 Ring Plank

rest :30

1:00 Single arm DB Bicep Curls each arm

rest :30

1:00 ME Burpees

Rest :30

 

Lite Class

10:00 AMRAP

30 Double Unders

20 Hollow Rocks

10 Burpees

Rest 2:00

14:00 Alternating EMOM

10 Front Squats

10 T2B

Rest 2:00

4-400m Runs

Rest 1:00 after each run

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