05/28/2016

Buy In: coach lead dynamic warm up.

Skill: Deadlifts: 5reps x 5 sets building up in weight.

WOD: Partner WOD

6 sets:

10 Cal Row

8 Box Jumps

6 Wall Balls

4 Burpees

2 CTB Pull ups

*Partner A works while Partner B rests; then switch.

*mix up work order every set

*6 sets EACH

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05/27/2016

Buy In: 6-8min: 10 lateral lunges, 10 jack sparrows, 10 banded squats, 30 sec front rack mobility.

Skill: 12min GOAT work.

Rowing warm up: 300m easy/moderate effort, 200m moderate/hard, 100m hard/sprint, warm up thrusters in between.

WOD: “Jackie” For Time:

1000m Row

50 Barbell Thrusters (45/35)

30 Pull Ups

*refer back to May 25/15

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05/26/2016

Buy In: 3x: 30 single unders, 6-8 banded W’s,

Skill: Back Squats: 10 reps every 3 min x 5 sets. Use moderate load. Work on mobility between sets.

WOD: 5 Rounds for time:

10 KBS

10 Box Jumps – step down

10 Wall Balls

Cash Out: pigeon pose, straddle pose, lizard stretch.

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05/25/2016

Buy In: 3x: 10 straight leg raises, 10 jump squats, 5 barbell good morning with full hip extension, 20-30 sec goblet squat.

Skill: Clean and Jerk: 5-8min to warm up. Then 1 C&J EMOM x 9min, start at 75%, increase by 5% every 3 min if possible.

WOD: 3 sets:

60 sec AMRAP shuttle runs

60 sec rest

60 sec AMRAP Burpees – no jump

60 sec rest

60 sec AMRAP row for metres

60 sec rest

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05/24/2016

Buy In: 4 min shoulder roll out (instead of squat hold) 8 min: 10 primal pulls, 1 length spider crawl+1 length bear crawl, 10 banded GM.

Skill: Hang power snatch + full snatch – building up in weight over 15 min.

WOD: 6 sets

1min :

4 strict HSPU

8 TTB

AMRAP DU’s

Rest 1 min

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05/23/2016… Victoria Day!

Happy May 2-4!!

Buy In: 8min: 100m ROWling + burpees, 6 banded W’s, 6 cat/cow, 6 crab rocks, 6 straight leg raises/side

Skill: find a buddy to share equipment with and SETUP for WOD.

WOD: 24min AMRAP:

6 Deadlifts rx(185/135)  sc(135/95)

6 lateral bar hop burpees

6 Pull ups

6 box jumps – step down

200m Run

Cash Out: ROMWOD.

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05/21/2016

Buy In: coach lead dynamic warm up + plank relay race.

Skill: review WOD and get set up!

WOD: 30min AMRAP:

partner 1) 1km Row

partner 2) AMRAP Gymnastics Station

partner 3) AMRAP Weightlifting Station

*1km row sets the time at each station, once row is complete, rotate.

** keep track of your overall points at the stations.

Gymnastics: all worth 5 points:

-1 rope climb

-5 CTB pull ups

-10 Pushups

-15 air squats

Weightlifting station: all worth 5 points

– 5 ground to OH (95/65)

– 5 thrusters (95/65)

– 10 DL (185/130)

– 15 KB swings

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05/20/2016

Buy In: 6-8min: 10 lateral lunges, 10 jack sparrows, 10 banded squats, 30 sec front rack mobility.

Skill: Front Squats: 1 +1/4 x 3 reps x 5 sets.

WOD: 20min Partner AMRAP:

Partner A does 250m Row while Partner B does 15 Wall Balls into amrap HR pushups; switch.

Together – 200m run

*Partner rowing determines time, switch every time 250m is complete.

*at the end of each round both partners run 200m.

*score = total pushups

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05/19/2017

Buy In: 3x: 30 single unders, 6-8 banded W’s, 6-8 renegade rows with pushup,6-8 cuban press (LIGHT)

Skill: 15min EMOM:

1st: 2.2.2 Cluster strict HSPU

2nd: 30 sec double KB front rack carry

3rd: strict pull up cluster: 2.1.1 (add weight if needed)

WOD: 10min AMRAP:

5 hang squat cleans

10 lateral bar hop burpees

rx 135/95  sc 95/65

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05/18/2016

Buy In: 3x: 10 straight leg raises, 10 jump squats, 5 barbell good morning with full hip extension, 20-30 sec goblet squat.

Skill: Power Clean + 2 split jerks. 1.2 working up in weight over 15 min.

WOD: 4 sets:

45 sec AMRAP box jumps – step down

45 sec rest

45 sec AMRAP alt DB/KB snatch

45 sec rest

45 sec AMRAP Row

45 sec rest

45 sec AMRAP Russian KB swings

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