WOD FOR February 4, 2019

A)

Back squats :

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

5 @ 75%

B)

4 Rounds for times: (90 sec rest btw each round)

Run to the speed bump and back

15 Box jumps (24/20)

6 Hang squat cleans (165/110)
*score fastest and slowest rounds

*the goal today is NOT to “pace”. Go faster than you think you can and try to hold that pace for as long as you can. Don’t worry if in this process you “went out too hot and drop off on your last few rounds”, the goal today is to go harder than you’re used to.

*This is not a test workout so you have nothing to lose…give today everything you’ve got!!

WOD FOR JANUARY 31, 2019

2 weeks ago most people were nervous to go out too hard on the 100 burpees over bar for fear of not being able to hang on during the 2k…this is a great opportunity to see how fast you can complete 100 burpees over bar without having to move right to another exercise. Crush it!!

A)

For time:

100 Burpees over bar

rest 6 minutes then,

For time:

1/.7 Mile bike

50 Pull ups

1/.7 Mile bike

*Score each workout separately.

WOD FOR JANUARY 29, 2019

A)

Dead lift:

4x4 @ 70% + 10lbs

1x2 @ 80% + 10lbs

1x2 @ 90% + 10lbs

1x8+ @ 70% + 10lbs

*Pronated grip only

B)

For time:

30 Muscle snatches (95/65)

*Do not count any reps that have a knee bend at the catch

C)

2 sets: 60 sec rest btw sets

20 DB walking jumping (DB in each hand)

20 Stationary lunges (10 each side) (DB in each hand) *feet stay in the split position, lower back knee to the floor then lock out the front knee

20 Jumping lunges (no DBs)

OVERFLOW:

A) For time:

60 HSPU

*every time you break STOP and complete 100 Double unders


WOD FOR JANUARY 23, 2019

A)

5 sets:

4 split stance strict presses + 3 jerk balances + 2 split jerks

*1 FULL sec pause at the top of each rep

*this is not about going heavy today. Today is about skill development.

B)

For time:

10-9-8-7-6-5-4-3-2-1

S2OH (135/95) *1 sec pause at the top of each rep

20 Air squats btw each set of S2OH

OVERFLOW:

A)

6 Rounds for time:

6 C2B pull ups

6 Box jump overs (24/20)

6 Dips

B)

3 Rounds for time:

500m bike erg

250m ski

WOD FOR JANUARY 22, 2019

A)

Dead lift:

4x4 @ 70%

1x2 @ 80%

1x2 @ 90%

1x8+ @ 70%

*Pronated grip only

**B1 and B2 can be done in either order. If all GHDs are taken then start on B2

B1)

3 sets: (2 minute rest btw sets)

25 Hip extensions

20 Front rack in place lunges (115/75)

B2)

For time:

100 BD bent over rows (50s/35s) *partition any way

80 Double unders

60 Jumping lunges

40 Hand release push ups

OVERFLOW:

A)

15 minute AMRAP:

25ft HS walk

16 Single arm DB OHS (50/35)

WOD FOR JANUARY 21, 2019

Regular class hours today.

A)

Back squats

10 @ 60%

8 @ 65%

6 @ 70%

10 @ 65%

B)

For total time: (including rest)

15 Burpees over bar

6 Front squats (185/125)

6 Clean and jerks (same bar)

Rest 3 minutes

15 Burpees over bar

8 Front squats (165/110)

8 Clean and jerks (same bar)
Rest 3 minutes

15 Burpees over bar

10 Front squats (135/95)

10 Clean and jerks (same bar)

*Change your weights during your rest period.

OVERFLOW:

A)

4 Rounds for time:

20 GHD sit ups

6 Muscle ups

B)

For time:

40 Wall balls (20/14)

40 HSPU

40 Wall balls