WOD-
Every 2:30 x 7
2 Push press + 1 Push jerk
Rest ~ 5:00 then,
With a 4:00 clock:
Run 400 meters
With the remaining time
As many shoulder to overhead *
Rest 2:00 x 3 rounds
*Pick your own weights. Start with your heaviest weight and
go down each of the 3 rounds.
SPRINT-
10 Minute AMRAP:
20 DB Goblet Squat
10 DB Box Step Overs
Bike/Row 20 Calories
Rest 3 Minutes, Then:
12 Minute AMRAP:
20 DB Walking Lunges
10 Burpees
Bike/Row 20 Calories
This week we will be going below parallel in a few workouts. The idea is to see how our squatting on Monday transfers over to workouts. All the below parallel workouts we be players choice on weights so depending no how your legs are recovering, push the weight or throttle back to help with recovery.
WOD-
3 Rounds for time of
21 Toes to bar
15 Front squats (Pick your own #)
10:00 Time cap
At the 10:00 mark
21-15-9
Calories on the rower
Burpees over the rower
10:00 Time cap
SPRINT-
Suns Out Guns Out
6 Rounds:
400m Run
10 DB Curls
10 OH Tricep Extensions
10 DB Strict OH Press
Another long time member’s birthday wish has come true. I worked with Eric on his birthday WOD and he came up with some movements that we don’t often do in class so this should be a great test.
Speaking of tests, Sprint is going to start it’s testing phase. Today is the first test of many. Come in, kick ass, record your scores, and see how much better you get when we retest.
WOD-
Eric Morell’s Birthday WOD
200 Meter farmers carry with kettlebells or dumbbells
Then,
2 Rounds of
Run 800 meters
28 Overhead walking lunges steps with 1 dumbbell
96 Double unders
Then,
200 Meter farmers carry with kettlebells or dumbbells
SPRINT-
Capacity Test, Complete Max Reps
Max Calorie Row in 5 Minutes
Rest 1 Minute
Max KettleBell Swings in 4 Minutes
Rest 1 Minute
Max Air Squats 3 in Minutes
Rest 1 Minute
Max AbMat Sit Ups in 2 Minutes
Rest 1 Minute
Max Pull Ups in 1 Minute
WOD-
Every 3:00 x 5 sets
4 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00 then,
As many rounds as possible in 12:00 of
10 Medball cleans 20#(14#)
Row 10 calories
10 Wallballs 20#(14#)
Row 10 calories
SPRINT-
For Time:
200m Farmers Carry
200m Backwards Sled Drag
200m Run
200m Sandbag Carry
200m KB Front Rack Carry
200m Forwards Sled Drag
200m Run
200m Sandbag Carry
WOD-
Row 500 meters x 5 rounds with 1:30 rest between each round
Then,
Every 5:00 x 5 rounds
10 Devils press (Pick your own DB weight)
15 Calories on the rower
20 Walking lunge steps with dumbbells in a farmers hold
Rest the remainder of the 5:00
Score = slowest round
WOD-
With a partner, complete as many rounds as possible in 25:00 of:
20 Kipping pull ups
20 Deadlifts 135#(95#)
20 Toes to bar
20 Power snatch 135#(95#)
Run 400 meters as a team
One person works, one person rests except during the runs
You can break up the reps however you want, but go in order
SPRINT-
With A Partner, For Time:
500m Row
28 Synchro DB Thrusters
28 Pull Ups
400m Row
21 Synchro DB Thrusters
21 Pull Ups
300m Row
15 Synchro DB Thrusters
15 Pull Ups
200m Row
9 Synchro DB Thrusters
9 Pull Ups
WOD-
Complete the following for time in any order and rep scheme you want
100 Wallballs 20#(14#) 10′(9′)
100 Box jump overs 24″(20″)
100 Calories on the bike, ski erg, or rower
100 Double unders
100 10 meter shuttle sprints
100 second accumulation in an L sit on the low paralletes
30:00 Time cap
SPRINT-
25 Minute AMRAP:
50 (40) Bike Calories
35 KB Swings
20 Russian Sit Ups
WOD-
Every 3:00 x 5
3 Push press + 2 Push jerks
Rest ~ 5:00 then,
For time:
75 Shoulder to overhead
* Choose your own weight
**Every time you drop the bar perform
5 Strict pull ups
Time cap = 8:00
SPRINT-
Every 2 Minutes x 10 Rounds:
Row 200m
30 Double Unders
10 KB Sumo Deadlift High Pull
Rest Remainder of The Time.
WOD-
5 Rounds for time of
Row 500 meters
10 Deadlifts 125#(85#)
9 Hang power cleans 125#(85#)
8 Front rack lunges 125#(85#)
SPRINT-
5 Rounds For Time:
16 Ski Erg Calories
8 Toes To Bar
16 Devils Press
WOD-
As many rounds as possible in 20:00 of
Run 200 meters
1 Ring muscle up
2 Handstand push ups
Run 200 meters
2 Ring muscle ups
4 Handstand push ups
*Keep adding 1 muscle up and 2 handstand push ups to each round
Score = rounds + reps
SPRINT-
21-18-15-12-9-6-3
WallBalls
Row Calories
