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WOD – Wedensday – 04/29/15

WOD – Wedensday – 04/29/15
A) EMOM 9:
Min 1: 14 KB Swings 53/35
Min 2: 8-12 TTB or KTE
Min 3: 6-10 HSPU
(chose reps based on ability….push yourself)
B) Deadlift (No max out please) – Share a bar
10 @ 55%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 92%
C) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups
RX+ do 135/95 & C2B

Get your GAME PLAN 

WOD – Tuesday – 04/28/15

WOD – Tuesday – 04/28/15
A) 2 Rounds NOT For Time:
400m Run
40 Double Unders
20 Walking Lunges
B) Clean
5×1 @ 90+%
C) AMRAP 9:
10 Hang Power Cleans 135/95   RX+ do 185/125
20 HR Push-ups
30 ABmat Sit-ups

 

D) Order your GAME PLAN

Bootcamp – Tuesday – 04/28/15

dynamic stretch esp. low body
A) 1600m Run / Row
scale accordingly. Should be done
by 11 minutes
B) at exactly 15 minutes:
3 RFT:
1 Rope Climb* (2:1 planks)
10 K2E (scale to 12 knee raises
or 15 Abmat sit ups)
20 Jumping Squats
30m Bear Crawl
* can be done any time during
the round

Monday 4.27

MONDAY
5 min AMRAP
15 Box Step Ups (20″)
5 Burpees
5 min AMRAP
15 Air Squats
5 Burpees
5 min AMRAP
15 Pull Ups
5 Burpees
5 min AMRAP
15 OH plate Walking lunges
5 Burpees
Rest 2 minutes between AMRAPS

WOD – Monday – 04/27/15

WOD – Monday – 04/27/15

 

A) Front Squat
5×1@ 90+%
B) Snatch Technique work. (Stay light. 8 minutes)
3 Position pause snatch*
*Pause 2″ off floor, pause at knee, pause at hip….snatch
C) 10 Rounds For Time:
5 Burpees
3 Snatches 115/85
5 Wallballs 20/14

In this video, the lifter is using an empty bar so he is already pausing at mid shin. If pulling off the ground, pause 2″ off of the floor, then the knee, then at hip. Drive knees back immediately as you pull the bar up. Shins should be vertical when the bar gets to the knee. Aggressively tuck the bar into you when the bar gets to hip. Pay close attention to final position.

 

 

WOD – Friday – 04/24/15

WOD – Friday – 04/24/15
A) Power Cleans
6×2 @ 90% (Not a Max). Not TnG. Right back on bar within 10 seconds.
B) Split Jerk
5 x 2 @ 60-70%
Do 50m Farmer carry between sets. DB’s or KB’s
C) Benchmark Friday…..’Annie’
50-40-30-20-10
Double Unders (Scale 2:1 singles)
Sit-ups

Bootcamp – Friday – 04/24/15

CHIPPER FRIDAY!
200m Run
60 KBS (53/35) (AMERICAN SWING)
200m Run
40 WBS (20/14)
200m Run
20 Pull Ups
200m Run
40 WBS (20/14)
200m Run
60 KBS (53/35)
200m Run
 

 

Cookie:
45 sec plank holds / 15 sec rest
45 sec hollow body / 15 sec rest
Keep alternating, and complete
4 total rounds (8 minutes total)

Bootcamp – Thursday – 04/23/15

A) dynamic stretch
(esp. lower body)
review Pose running
technique (trying to run
on the balls of your feet)
instead of heel striking.
Then together:
800m indian run
beginner level
run a 400m together
B) Complete 3 rounds:
45 sec on/15 sec transition
a) Row
b) Burpee
c) DB STO (35/20)
d) Rope Climbs/planks
e) SDHP (53/35)
Rest 1 minute, then
Repeat for 3 rounds

WOD – Thursday – 04/23/15

WOD – Thursday – 04/23/15
ENDURANCE DAY: (No Barbells) 

A) Track Work:

3 x 400m Run – Every 3 Mins
(record slowest and fastest time)
B) AMRAP 5:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)
REST 4 MINUTES
C) 2 Rounds For Time:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)

WOD – Wednesday – 04/22/15

WOD – Wednesday – 04/22/15
A) EMOM 9:
Min 1: 10-12 Calorie row
Min 2: 2 Power snatch @ 80-ish%
Min 3: 8-12 Ring Dips
B) Deadlift
6×1 @ 90-ish%
(be safe. Go by feel)
C) For Time: (9 Min Cap)
20 Thrusters 95/65
15 Front squats 95/65
10 burpees over bar
5 wall walks
10 burpees over bar
15 Front squats 95/65
20 Thrusters 95/65
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Today’s WOD

  • WOD - Friday - 09/04/15
    WOD – Friday – 09/04/15
    September 3, 2015 by
    For Time: (one score for both) 21-15-9 Thrusters 95/65 Burpees over bar – then, with no rest: GRACE 30 Clean & Jerks 135/95 Last chance to register for The Boynton Lift...
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