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 …
Monday 9-6-21
** 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 …
Sunday 9-5-21
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 …
Saturday 9-4-21
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
…
Friday 9-3-21
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
…