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WOD Archive for March 2019

March 29, 2019

1.    Warm-Up

1000m slow row

Foam Roll (10:00)

 

2.    Back Squat Prep

2 Rounds of 

Glute Activation 2:00

Kossack Squats x 20 each side

Empty Bar Back Squat with :03 Pause each rep x 20

 

3.    Back Squat

5x3 @60% of 1 RM with :03 Pause at the bottom of each rep (no bounce)

 

4.    Helen 

3 Rounds of 

400m Run

21 KBS 53/35

12 Pull-ups

 

 

Lite Class

4 Rounds of

8 Back Squats

12 Front Squats

1:00 Plank (change each round)

 

Then

 

4 Rounds of 

20 Wall Ball

20 Knees to Elbows

1:00 Wall Sit

March 28, 2019

Hero WOD 

 

"Small"

Three rounds for time of:

Row 1000 meters

50 Burpees

50 Box jumps, 24"/20” box

Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

Lite Class

Same as regular class

March 27, 2019

1.    Warm-up

10 Pass Throughs

10 Spidermans

10 Ring Rows

10 PVC OHS

10 Strict Pull-ups

 

 

2.    Skill Work

Hang Snatch Drills

Rope Climb Technique

 

3.    Met-Con

4 Rounds of 

7 Hang Squat Snatches @50% of 1RM Snatch

5 Cal Bike

2 Rope Climbs

 

Lite Class

Rope Climb Technique Then

10 Rounds of 

1 Rope Climb

10 KBS

1 Rope Climb

10 Cal Bike

 

March 26, 2019

1.    Warm-up

25 Burpees 

20 Empty Bar Deadlifts

15 Bent Over Rows

10 Strict Presses

 

2.    Skill Work

Strict HSPU Drills to Build Strength

 

3.    Met-Con

4 Rounds for Time of

100 Ft. Lunges

12 Deadlifts @50% of 1RM

 

Lite Class

1 Mile Run then

5 Rounds of

10 T2B

10 Goblet Squats

10 Deadlifts

10 Single Arm DB Presses each arm

 

March 25, 2019

1.    Warm-up

Roxanne!

2.    Skill Work

Rowing 

3.    3 – 6:00 AMRAPS with 1:00 Rest in Between

1.    40 Double Unders /20 Med Ball Cleans

2.    15 Calorie Row/15 Sit-ups

3.    10 Calorie Bike/10 Burpees

 

Lite Class

6 – 7:00 AMRAPS with :30 Rest in Between

1.    50 Bicycles/25 Hang Cleans/25 Push Press

2.    40 Double Unders/40 Mountain Climbers

3.    30 Lunge Jumps/30 Russian Twists

4.    200m Run/20 Air Squats

5.    15 Calorie Row/15 Sit-ups

6.    10 Calorie Bike/10 Burpees

March 22, 2019

19.5!

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

March 21, 2019

Recovery Day!

 

6:00 of movement on the Bike, Ski, Rower or Run

 

Full Body Foam Roll

 

Full Body Mobility

 

10:00 AMRAP

500m Row @75%

15 Wall Ball

15 Burpees

15 Sit-ups

 

 

Lite Class

Warm-up

1 Mile Run

 

Sprints

5 Rounds

150m Ski/Rest :30

 

5 Rounds

250m Row/Rest :45

 

5 Rounds

12 Cal Bike/Rest 1:00

 

Core Finisher

March 20, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility

Pigeon Stretch

Couch Stretch

Ankle Mobility

 

Strength

Back Squat

3x8 @50% of 1RM

 

 

Conditioning

Interval Training

 

5 Rounds of

100m Ski

:30 Rest

 

Rest 3:00

 

5 Rounds of

200m Row

:30 Rest

 

5:00 Recovery on Bike

 

Mobilize Remaining Time

 

 

Lite Class

Class Warm-up then

 

2 Rounds of

800m Run

15 Pull-ups

 

2 Rounds of

400m Run

15 T2B

 

2 Rounds of

200m Run

15 Wall Ball

March 19, 2019

Warm-up

Ski 150m

10 Pass Throughs

Ski 150m

10 PVC OHS

Ski 150m

10 Muscle Snatches

Ski 150m

10 OHS

Ski 150m

10 Hang Squat Snatches

 

Snatch Practice

 

8x1 Power Snatch @65% of 1RM Snatch

Focus on moving well!!

 

Conditioning

3 Rounds of

6 Thrusters 95/65

6 C2B Pull-ups

 

Rest 3:00

 

3 Rounds of

6 Thrusters 135/95

6 C2B Pull-ups

 

 

Lite Class

 

Warm-up

500m Ski

25 Lunge Steps each leg

250m Ski

25 Lunge Steps each leg

 

Planks with Coach Josh

 

21 Alternating Dumbbell Snatches each arm

21 Box Jumps

15 Alternating Dumbbell Snatches each arm

15 Box Jumps

9 Alternating Dumbbell Snatches each arm

9 Box Jumps

 

25 Cal Bike

 

27 Dumbbell Front Squats

27 Burpees

18 Dumbbell Front Squats

18 Burpees

9 Dumbbell Front Squats

9 Burpees

March 18, 2019

Warm-up

Row 500m

10 Hang Power Cleans

10 Front Squats

10 Strict Press

Row 250m

10 Hang Squat Cleans

10 Push Press

 

Clean & Jerk Practice

 

Warm-up to 65% of your 1RM C&J then for 10:00

Odd Minutes: 3 Hang Squat Cleans @65%

Even Minutes: 3 S2OH @65%

 

Conditioning

 

12:00 AMRAP of

40 Double Unders

20 Calorie Row

10 Deadlifts 185/125

 

Lite Class

Class Warm-up then

4 Rounds of

:20 on/:10 off

Hollow Hold

Plank on Hands

Bird Dog (Right arm/Left leg)

Bird Dog (Left arm/Right Leg)

Plank on Both Elbows

 

5 Rounds of

40 Double Unders

30 Calorie Row

20 Deadlifts

10 Hang Squat Clean Thrusters

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