WODs

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Wednesday, July 18, 2018

July 17, 2018

10-1 reps for time of:

  • Strict Ring Dip
  • Power Clean 135/95lbs

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Tuesday, July 17, 2018

July 16, 2018

A) Build into a tough 3 rep of Sumo Squat

B) Build into a tough 3 rep of Wide Grip Bench Press

C) Build into a tough 3 rep of Sumo Deadlift

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Monday, July 16, 2018

July 15, 2018

3 sets of:

  • 250m Row
  • 25 KB Swings, 53/35
  • 15 Burpees
  • 25 KB Swings, 53/35
  • 250m Row

Rest 5-7 minutes between sets.

Objective is to really move fast and push yourself out of your normal speed.

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Friday, July 13, 2018

July 12, 2018

21-15-9 for time:

  • Deadlift 225/155lb
  • Overhead Squat 135/95lb

scale weight to maintain intensity and technique.

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Wednesday, July 11, 2018

July 10, 2018

4 rounds for time:

  • Right Arm Farmers Walk 100m 53/35lb
  • Left Arm Farmers Walk 100m 53/35lb
  • 10 Turkish GetUps 53/35lb, alternate

*25 minute TIME CAP

PING PONG TOURNAMENT this Saturday the 14th @ 2:30pm!

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Tuesday, July 10, 2018

July 9, 2018

10 minutes SKILL Work

Level 1

  • Kipping (Mechanics)
    • Maintaining Hollow Body and Arch positions throughout movement
    • Movement coming from Shoulders
  • Toes to Bar/ Knees to Elbows
    • Strong kip control
    • Quick closing and opening of hips

Level 2

  • Muscle Up (bar or rings)
    • solid kipping mechanics
    • straight arm hip drive
    • seamless turnover and shoulder/elbow positioning

+

ALL LEVELS

5 minute AMRAP

  • BOUND (down)
  • 10 Air Squats
  • BEARCRAWL (down and back)

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Monday, July 9, 2018

July 8, 2018

17 minute AMRAP

  • Run 200m
  • 10 Power Clean and Push Press 135/95lbs
  • Row 500m

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Friday, July 6, 2018

July 5, 2018

A) Thruster 10-8-6-4-2

  • Increase load on each set.
  • Rest as needed between sets.

B) Accumulate 2 minute L-Sit

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Tuesday, July 3, 2018

July 2, 2018

A) Box Squats 8×3

  • same or slightly heavier from last week

B) Wtd Step Up 3×12

  • alternating steps
  • barbell on back

C) Wtd Glute Bridges 3×15

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Monday, July 2, 2018

July 1, 2018

For time:

  • Run 800m
  • 30 DB Snatch (alternate hands)
  • 10¬† Burpees
  • 20 DB Snatch (alternate hands)
  • 10 Burpees
  • 10 DB Snatch (alterate hands)
  • 10 Burpees

*Men use 50lb DB, Women use 30lb DB, scale weight as needed

JULY 4TH HOURS are:

  • 5am-7am Open Gym
  • 7am-8am Longevity Class
  • 9am Group Class

 

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