Monday WOD 5/9/16
Warm Up: Tabata: Burpees Hollow Rocks Push Ups OH Squats Strength: OH Squat 2-2-2-2-2 WOD: 8 min AMRAP: 10 Hang Power Snatch (95/65) 30 Sit Ups 100m Sprint
Author: Kristy Park
Saturday WOD 5/7/16
Warm Up: 2 Rounds: 100m Jog 10 Jumping Squats Bear Crawl 10 Candle Sticks High Skips 10 Push Ups WOD: For Time: 800m Run 40 Walking Lunges 40 T2B 40 Box Jumps (24/20) 40 Shoulder 2 OH (75/55) 100 DU’s …
Friday WOD 5/6/16
Warm Up: Tabata: Feet to Hands Air Squats V-Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: For Time: 21-15-9 reps of: Front Squats (115/75) Burpees *Complete a 100m Sprint after each set of burpees
Thursday WOD 5/5/16
Warm Up: 2 Rounds: 10 Burpees 10 Hollow Rocks 10 Turkish Get Ups (5 each arm) 10 Lateral Hurdle Jumps WOD: “The Angry Mexican” 20 min AMRAP: 5 Box Jumps (30/24) 5 HSPU 5 Power Cleans (135/95) 5, 1 Arm …
Wednesday WOD 5/4/16
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 20 Banded Side Step (10 each direction) 10 OH Squats 10 Scorpions Strength: Snatch 1-1-1-1-1-1 WOD: For Time: 800m OH Plate Carry (45/25) *No resting on your head or shoulders. …
Tuesday WOD 5/3/16
Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Kip Swings WOD: 5 Rounds for Max Reps: 1 min Max reps KB Swings (53/35) 1 min Max reps Wall Balls (20/14) 1 min Max reps Pull Ups 1 min REST
Monday WOD 5/2/16
Warm Up: Tabata: Burpees Hollow Rocks Banded Side Step Goblet Squats Strength: Back Squat 3-3-3-3-3 WOD: 3 Rounds For Time: 50 DU’s 25 Push Press (75/55)
Saturday WOD 4/30/16
Warm Up: Tabata: Burpees Air Squats Kip Swings DU’s WOD: In Teams of 2 for Time: 800m Farmer Carry (53/35) 80 Wall Balls (20/14) 70 Sit Ups 60 KB Swings (53/35) 50 Goblet Squats (53/35) 40 HSPU 30 Deadlifts (265/195) …
Friday WOD 4/29/16
Warm Up: Tabata: Feet to Hands Air Squats Plank Hold Strict Press Strength: Push Press 1-1-1-1-1 WOD: 8min AMRAP: 10 Burpees over Bar 10 Clean & Jerks (135/95)
Thursday WOD 4/28/16
Warm Up: Tabata: Mountain Climbers Air Squats V-Ups Step Ups WOD: For Max Reps: 5 min AMRAP: 10 T2B 16 Front Rack Lunge (95/65) 3 min REST 4 min AMRAP: 8 T2B 12 reps Front Rack Lunge (135/95) 3 min …