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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.

Bootcamp – Friday – 03/13/15

CHIPPER FRIDAY!

2 Rounds For Time

  • 30 WBS (20/14)
  • 30 Box Jumps (24/20)
  • 100m Sled push/pull
  • 20 WBS
  • 20 Box Jumps
  • 100m Sled push/pull
  • 10 WBS
  • 10 Box Jumps
  • 100m Sled push/pull

 

Cookie: Team Giant Tire Flips

 

Cookie: Team Giant Tire Flips

WOD – Thursday – 03/12/15

WOD – Thursday – 03/12/15

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20 – Games Std.
  • 20 Goblet Squats 53/35
  • 10 HSPU

 

15.3 Releases tonight! What will it be?

HSPU? Box jumps? Muscle Ups? Double Unders? Thrusters? Burpees???

Bootcamp – Thursday – 03/12/15

Get Ready To RUN!!!

Take extra time to stretch and warm up hip flexors, hams and calves.

 

A) Every 4 minutes x 6 Rounds:

  • 400m Run*

*Record Fastest/Slowest time. Try to be consistent! No Big Drop Offs!

Rest as needed, then: 

B) 100 KBS (53/35) for time!

Bootcamp – Wednesday – 03/11/15

A) Gymnastic Practice

 

 

B) 4 RFT:

  • 1 Rope Climb*
  • 8 Pull Ups
  • 10 WBS (20/14)
  • 20m Bear Crawl
  • 40 Jump Rope (d/u or singles)

*Rope climb can be done any time*

 

C) 100 Mickey’s Mountain Climbers

 

WOD – Wednesday – 03/11/15

WOD – Wednesday – 03/11/15
A) Deadlift
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
 
B) AMRAP 5:
5 KB Swing 53/35
5 Burpees
      REST 2 MINUTES
C) AMRAP 5
6 DB Snatch 45/25 (3&3)
6 DB Plank Row 45/25 (3&3)
 
D) Max Rep Push-ups in 2 Minutes

Bootcamp – Tuesday – 03/10/15

A) TABATA 4:

Burpees
(goal is 7 per round) Rest 1 minute

B) TABATA 4:

Sit ups (abmat)
(goal is 8 per round) Rest 1 minute

C) TABATA 4:
Air Squats
(Goal is 20 per round) Rest 1 minute

D) TABATA 4:

Push Ups
(Goal is 15/8 per round)

4min segments 20 sec on / 10 sec rest transition with 1 min rest between rounds

 

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