wod
”Christine”
3 rounds
500/400m row
12 deadlifts (body weight)
21 box jumps 20”
warmup ~12 min
round 1
:30 row, slow
10 Alt. Spider-Man stretch
10 box step ups
round 2
:30 row, edium
10 mountain climbers
10 box jumps or step ups
round 3
:30 row, fast
…
wod
Strict press
5-5-5-5-5
warmup
7 min AMRAP
5 ring dips
5 single arm dB press per arm
50 foot bear crawl
10 shoulder taps
shoulder press review ~ 5 min
strict press loading ~6 min
3-3-3-3
building up to working load
post wod cool …
wod
4 rounds
800m run
2:00 min rest
intermediate
600m run
2:00min rest
beginner
400m run
2:00min rest
warmup 8 min AMRAP
1 alt. Elbow to instep/jog
2 soldier kick/jog
3 alt Cossack squat/jog
4 alt hamstring scoop stretch/jog
5 alt knee hug/jog
6 up down/jog
7 …
** one class today at 10:00am
wod
30 min time cap
”Nickman”
10 rounds
200m dB farmers carry 50/35
10 weighted pullups 35/25
20 alt dB snatches 50/35
intermediate
10 rounds
200m dB carry 35/25
10 strict pullups
20 alt dB snatch 35/25
beginner
10 rounds
200m …
wod
15 min AMRAP
25 toes to bar
50 burpees
75 wall ball shots 20/14
int.
25 knees to arm pits
50 burpees
75 wall ball shots 20/14
begin.
15 knee raises
30 burpees
45 wallball shots
warmup
review air squats
8 min EMOM
min 1 5 squats …
wod
in teams of two,
2 rounds
each partner rows a 250/200
resting partner hangs from the pull-up bar
2 rounds
Each partner rows 500/400m row
Resting partner holds dB farmers carry 50/35
2 rounds
Each partner rows a 750/650m
resting partner holds a plank
warmup
6 min AMRAP
…
wod
12 min AMRAP
2 power snatches 155/105
4 power cleans 155/105
60 double unders
intermediate
12 min AMRAP
2 power snatches 115/75
4 power cleans 115/75
1:00 double under attempts
beginner
12 min AMRAP
2 power snatches 75/55
4 power cleans 75/55
60 single unders
…
wod
”Fran”
21-15-9
thrusters 95/65
pullups
intermediate
12-9-6
thrusters 95/65
pullups
beginner
21-15-9
thrusters 45/35
jumping pulls
warmup
30 jumping jacks
20 med ball squats
30 skier jacks
20 med ball strict press
30 jumping pullups
then,
10 ring rows
20 med ball thrusters
30 Russian …
wod
Rx
5 rounds
400m run
1 legless rope climb
3 rope climbs
intermediate
5 rounds
400m run
3 rope climbs
beginner
5 rounds
20)m run
10 pull to stand
warmup
2 rounds
100m run, slow
10 situps
rest 1 min
then,
2 rounds
100m run …
wod
Rx
10 muscle ups
100 air squats
10 muscle ups
100/75 cal rows
intermediate
5 muscle ups
100 air squats
5 muscle ups
100/75 cal row
beginner
10 low ring muscle ups
60 air squats
10 low ring muscle ups
60/45 cal row
warmup
…