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WOD – Friday – 03/20/15

WOD – Friday – 03/20/15
A) 15.4
8-minute AMRAP:
3 handstand push-ups (scale to push-ups)
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
B) Front squat    6 x 2 (add weight each set)
Do 50m Farmer carry between sets
C) AMRAP 6:
8 TTB
12 Jumping Split Squats

Bootcamp – Thursday – 03/19/15

A) 3 rounds (NFT)

  • 6 KBS (american) (35/25)
  • 6 HR push ups
  • 4 alt. Turkish Getups (35/25)
  • 20m bear crawl

B) 4 RFT:

  • 400m sandbag run
  • 30 KBS (53/35) A
  • 20 Air Squats

Cookie: 5 sets of:

  • 30 sec plank hold, 30 sec rest,
  • 30 sec superman hold, 30 sec rest

WOD – Thursday – 03/19/15

WOD – Thursday – 03/19/15
A) EMOM 12: (4 sets)
Min 1: 3 Hang Snatch @ 70% – ish
Min 2: 20-40 Double Unders
Min 3: 5-10 HSPU
B) Bench Press:
3-3-3-3-3-3 Find 3 Rep-Max in 6 sets
C) 2 Rounds For Time:
800m Run
20 Dips*
20 KB Swings 53/35
*RX+ do Muscle-up into dips. (if you drop, you must do another mu to start dips again)

Bootcamp – Wednesday – 03/18/15

AMRAP 20:

  • 12 AbMat sit-ups with Med-Ball
  • 10 Alt DB Snatch (35/25)
  • 8 Pull Ups
  • 200m Run
Cookie: Who can hold the longest squat in bottom position??

WOD – Wednesday – 03/18/15

WOD – Wednesday – 03/18/15

In the featured picture, Jaci Cale earns 472 reps on 15.3 climbing her way to #7 in the SE Region!

 

A) 2 Rounds For Time:
25m Bear Crawl
2 Rope Climbs
10 SDHP 70/53
B) Deadlift (use a calculator and write your #’s down)
8 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 85%
1 @ 90-95%
C) AMRAP 14:
6 Front Squats 155/105* (from the ground)
7 Burpee over bar
8 pull-ups
1 Wall climb
*RX+ do 185/125

Bootcamp – Tuesday – 03/17/15

Warm up:
climb the ladder,

  • 1-5 Burpee/Wall Ball

1 burpee, 1 wall ball shot, 2 burpees, 2 wall ball shots….5 burpees, 5 wall ball shots

 

WOD) 3 RFT:

  • 25 Box Jumps (24/20)
  • 15 K2E
  • 5 Man Makers (35/25)
  • 200m Run

Cookie: 100 abmat sit ups

WOD – Tuesday – 03/17/15

WOD – Tuesday – 03/17/15
A) EMOM 9
Min 1: 8-15 TTB
Min 2: 2 Turkish Get Ups – 53/35 (only if comfortable with movement, otherwise scale load)
Min 3: Row 30 seconds (max effort)
B) Back Squat: *Use a calculator and write it down
8 @ 45%
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 93%
followed by….
One set of Max unbroken reps at 80%
(no more than 1 second pause at the top)
C) For Time
40 Wallballs 20/14
400m Run
40 KB Swings 53/35*
400m Run
40 Wallballs
*RX+ do 70/53

Bootcamp – Monday – 03/16/15

A) 3 Rounds NOT For Time:

  • 1 Rope Climb (scale to 2 planks)
  • 10 Walking lunges (10 steps)
  • 12 KB Swings 35/25
  • 6 HR Push-ups
  • 20m Bear Crawl

 

B) AMRAP 6:

  • 7 Pull-ups
  • Goblet Squats 53/35

 

REST 2 MINUTES

 

C) AMRAP 6:

  • 7 Burpees
  • 12 KB Swings 53/35

 

REST 2 MINUTES:

 

D) FOR TIME:

  • 25 Dubs (scale to 50 singles)
  • 800m Run (scale to 400)
  • 25 Dubs

WOD – Monday – 03/16/15

WOD – Monday – 03/16/15
A) EOMOM: 10 (5 Sets)
1 Jerk + 10 Dubs
From a Rack. Start @ approx 50% and Build each Set to 85%
B) Take a few more minutes to find 1RM Jerk. (split or push jerk)
 
C) 3 Rounds For Reps:
1 Minute of max reps Power Clean & Jerk 155/105
1 Minute of max reps Box Jumps 24/20 – Games Std
Rest 1 Minute between Rounds
(Score will be total reps for all 3 Rounds. Note reps during rest)
 
D) 3 RFT:
20 HR Push-ups
200m Run

WOD – Friday – 03/13/15

WOD – Friday – 03/13/15
A) Bench Press:
10-8-6-4-4-4-4 (start at 50% and add weight)
Do 7 Ring Rows bwtn each Set
B) 5 RFT:
5 Power Cleans 135/95*     *RX+ Do 185/125
10 Pull-ups
10 Dips
12 V-ups
100m SB Carry
C) Cool Down with 3 minutes row or AD 

Friday Night Lights tomorrow at 6pm. No pm class. Don’t miss it!

If you’re not competing in the Open, come on out and show your support

and cheer the athletes on.

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