Thursday 9-16-21
*Due to a scheduling conflict, we won’t have the 6:30 pm class on Friday.
20 min AMRAP
20/15 cal row
15 ring dips
10 dB Turkish getups 50/35
Category: Uncategorized
Wednesday 9-15-21
9 sets for load
deadlift
3-2-2-2-1-1-1-1-1
Tuesday 9-14-21
wod
5 rounds
50 double unders
50 ft dB overhead walking lunges 50/35
Monday 9-13-21
21 Back Squats (bodyweight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
Sunday 9-12-21
wod
20 min AMRAP
:30 ring L-sit
15 ring pushups
30/21 cal bike
Saturday 9-11-21
wod
in teams of two,
40 box jump overs 30/24
200 ft hand stand walk
40 barbell lunges 185/125
20 muscle ups
40 hang power cleans
20 front squats 185/125
40 syncro bar facing burpees
*scaled version available
warmup
muscle up skills 5 min
3-5 reps per partner
-false …
Friday 9-10-21
wod
GHD “Annie”
50-40-30-20-10
double unders
GHD situps
*scaled versions are available
warmup
6 min AMRAP 10 reps per
-partial ROM GHD situps
-single under bellhops (front to back)
-single unders skier hops (side to side)
-single unders run in place
-partial ROM GHD situps
-single unders left leg
-single …
Thursday 9-9-21
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
…
Wednesday 9-8-21
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 …
Tuesday 9-7-21
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 …