Warm-up With general classes Skill Bar Muscle-up Strength Deadlift 2-2-2-2-2 Between sets, complete 10 light-moderate reps of one of the following: 1. Reverse hypers 2. Loaded Hip Extension 3. Good-mornings WOD 2017 Showdown WOD 5 “Jimmy Garrapolo” 90 Double Unders 9 Hang Squat Snatches (135,95) 9 Bar Muscle Ups 70 Double Unders 7 Hang Squat […]
Warm-up 5 Rounds :30 on/:30 off Max Cals Assault Bike Spend 5 mins on mobility of choice, then start warming up split jerks for EMOM. Oly EMOM10 2 Split Jerks 80-90% of 1 RM Strength Front Squat with Chains 3-3-3-3 WOD 8 Minute AMRAP 7DB Clean and Jerks (50,35) 1 peg board ascent* Rest 4 […]
Warm-up 4 Rounds :20 on, :10 off 1. Handstand Hold* 2. Sandbag Hug Squats 3. Strict Pull Ups** *Freestanding if able **Perform with varying grips each round Strength 1. Back Squat 5-5-5-5 – Straight sets 2. Overhead Squat 2-2-1-1-1 WOD 10-8-6-4-2 Strict Handstand Push-ups Squat Clean (185,135) Muscle-ups Sandbag over shoulder (140,90) *Complete 100m Hug […]
Warm-up With General Class Mobility Calf Rolling IT Band Rolling and Stretching WOD (35 Min Hard Cap) “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs Post WOD PUMP 4 Rounds Not for Time Max Effort DB Seated DB Strict Press (50,35) Max Effort Strict Pull-ups -Report total reps Scores/Comments from Kelly Performed on […]
Warm-up With general Class Team WOD Stadium Style 3 Rounds 15 Burpees 15/12 Calories Assault Bike 15 Kettlebell Thrusters (1.5,1) Each team member is at a sta-tion. Once the reps are com-plete take a knee. After all members have taken a knee, rotate to the next station. Then (6) 50m sled pushes each. -once 3 […]
Warm-up With General Class WOD (17 Minute Hard Cap) “GI JOE” 400m Sandbag Run (4/3) 20 Overhead Squats (95/65) 20 T2B 200m Sandbag Run 100 Double Unders 200m Sandbag Run 20 T2B 20 Overhead Squats 400m Sandbag Run Rest 5 Minutes from 17 Minute Cap THEN 10 Minutes to Establish a 2 RM Snatch
Warm-up 2 people with the least experience on the air runner jump on and run a 400. Everyone else run a loop. Oly Every 2 Minutes for 20 Minutes Clean and Jerk 1. 5 reps @ 70% 2. 5 reps @75% 3. 4 reps @80% 4. 4 Reps @80% 5. 3 Reps @85% 6. 3 […]