Partner and Birthday Park WOD: Join us for our last Park WOD at Dahl Park 8 and 9 am classes. Also, if you signed up for swimming, we have the pool from 10 - noon. Don't forget to thank Jessa Van Dyk for the pool!
As you can see, the park and pool are right next to each other...
Lift: Push Jerk Practice
WOD: Complete 100 push press 65/95
- Everytime you put the bar down run 400
* You can't rest the bar on your back or hips
* After the last rep you are done, no need to run another 400.
WOD: Happy Birthday Dominique!
40 deadlifts (95/135)
40 step ups 24/30
40 kb swings 26/35
40 back squats (95/135)
40 one legged burpees
*complete 20 tire flips in WOD
1 muscle up
10 alternating sots press (20/30) (RX+ 26/35 kb)
1 rope climb
*all sots presses can be done in the bottom of the squat alternating arms each time for a total of 5 on each side
Park WOD: This will be our last WOD at St. Edwards for the year. Meet in the field behind the building.
*FYI: we will be on the trails and not around the playground for the kiddos.
15 atomic situps (45/25)
Barbell snatch grip overhead walk to fence and back (45/65)
*if you drop barbell = 5 burpees each time
5 Rounds: Every minute sprint to fence and back. Result: fastest+ slowest time
Russian swings (only to eye level)
*1 Rope climb after each odd round= 4 climbs
Bear complex: 5 Complexes and add weight every round:
1 Complex =7X power clean, front squat, push press, back squat, back press.
*Total score = maximum weight completed
Every 3 minutes for 30 minutes
Burpee broad jumps wall to garage door
Run to fence and back
Rest remainder of time
Score: fastest + slowest round and total rounds
30 box jumps (24/20)
30 Wallballs (20/16)
*Run with partner each time and each partner does 15 box jumps and wallballs and then you switch
Skills: Handstands, kipping HSPU, and muscle ups
AMRAP 20 minutes
2 muscle ups
4 handstand pushups
8 kettlebell swings (35/62)
1-1-1-1-1 Push jerk/split jerk
EMOM 10 minutes
1 hang clean
1 hang squat clean
(start at 65% of your 1RM Jerk and add weight each round as you are able)
score= final percentage of 1RM and rounds
Lift: Front Squats 3 x 5
WOD: 100 Double Unders
run 200 meters,
3 rope climbs,
run 200 meters backwards,
30 Front Squats 65/95,
200 meter farmers carry 20/30,
30 Dumbell Snatches 20/30,
run 200 meters
"WOD" = "Workout Of the Day".