WODs for the Week 1/29/18
Fundamentals (Th 6:30PM), Barbell Club (W 7pm), Endurance (M & F 6:30PM), and Friday Night Lights (5:30PM) are all still going strong this week! Monday Strength: Squat Snatch (Touch & Go) 5 X 55% of Max 4 X 65% of Max 3 X 75% of Max 2 X 85% of Max Conditioning: For Time (Cap 15 Minutes) Cash In: 20 Burpees 10 Rounds of Cindy -5 Pull Ups, MOD (Ring Rows) -10 Push Ups -15 Air Squats Cash Out: 20 Burpees After Class Accessory: 3 Rounds 1 Minute Abmat Sit-Ups 1 Minute Dumbbell Si
WODs for the Week 1/22/18
Don't forget about our Nutrition Seminar this Thursday. It's FREE to members and will help to kick off our spring weight loss challenge! Also, Friday Night Lights will begin again this week to help us prep for the Open! Don't forget to register for the Open 2018. Fundamentals & Barbell Club also continue into this week. See you at the box! Monday Strength:
Back Squat
3 rounds
5x @ 78-80% 1RM
2x @ 83-85% 1RM Metcon:
11min AMRAP
RX 95/75, Rx+ 135/105, Sx scale as needed
WODs for the Week 1/15/18
Monday Strength:
Backsquats
5 Reps @ 75%
2 Reps @ 80%
5 Reps @ 75%
2 Reps @ 80%
5 Reps @ 75%
2 Rep @ 85% Metcon:
"Death By Pull-Ups"
Cap = 20 Minutes
1 Pull Up & 50 m run - in Minute 1
2 Pull ups & 50 m run - in Minute 2
3 Pull ups & 50 m run - in Minute 3
4 Pull ups & 50 m run - in Minute 4
etc etc
ADV = chest-to-Bar
MOD = Ring Rows Accessory
3 Rounds:
1 minute GHD Sit-Ups (or toes to bar, sx knees above waist)
1 Minute Dumbbell Side Bends (30 sec per
WODs for the Week 1/8/17
Monday Strength: Snatch Complex -Ground to just above the knee (1st pull) -Ground to power position (1st & 2nd pull) -2 Squat snatches 2 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% Metcon: 13 min AMRAP -200 m run -10 pull-ups, rx+ 5 muscle ups (ring or bar), sx ring rows -14 KB snatches 53/35, rx+ 8 @ 70/53, sx 35/15 Tuesday Strength: 5x3 pause squats @ 70% 1RM (3 sec pause) Accessory: 9 min EMOM Min 1: 6 bent over barbell rows @ weight of choice Min 2: 45 sec plank hold Min 3: 40
