Skill: If your frustrated from yesterday's pullup workout we are going to practice kipping and butterfly pullups for about 7 minutes. Then....
WOD: Burke gilman trail run with Chuck. We will jog mostly and stop 7 times to do 1 Minute AMRAPs of Burpees. Score = Total # of burpee's completed.
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Lift: Power Cleans 3-3-3-3-3
WOD: 21-18-15-12-9-6-3 of: - Power cleans 65/95, - Pullups, 10 Meter Bear Crawl after each round Lift: Back Squat 1-1-1-1-1
WOD: 5 (3 min AMRAPs) of: 3 hspu, 10 barbell lunges 45/65, 20 sec L hang, run to fence and back. Rest 1 min. between AMRAPs. Only whole rounds count. Partners: EMOM:
4 pullups As many squat cleans as you can until the minute is up switching off as needed. =100 squat cleans total Lift: Strict Press 3-3-3
WOD: run 200 m, 20 push jerks 75/115 sledge hammer hits, 1 rope climb, run 400 15 push jerks 75/115 15 sledge hammer hits, 1 rope climb, run 600 10 push jerks 75/115 10 sledge hammer hits, 1 rope climb, run 800 5 push jerks 75/115, 5 sledge hammer hits, 1 rope climb For time: 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 50 Walking Lunge 50 Knees to elbows 50 Push press, 45/75 50 Back extensions 50 Wall ball shots, 16/20 50 Burpees 50 Double unders Last time We did 'Filthy Fifty'.... Everyone got a personal Best, great job all! Lift: Snatch 5-5-5
WOD 7 rounds- 10 Snatches 65/95, 10 Chest slapping pushups. *rest 1 minute between rounds Lift: Front squat 10-10-10 (meaning 10 reps at same weight 3 times)
WOD: 4 rounds of: 3 wall climbs, 10 ring rows, 20 hollow rocks, 30 sec plank, 40 air squats Run to fence and back Team WOD: Teams of 4 or 5 (depending on size of class):
3 Rounds of: Row 400m, 30 Double Unders, 30 Wall Balls, 30 Plate 'ground to overhead' 25/45, 30 Kettlebell Swings 10 am OLY class: Split Jerk progressions Our tribute the the fallen ones in Boston
Dynamic Warmup: group run WOD: Complete for time: 100 pushpress 65/95, *everytime you put the bar down run 400 meters. Lift: Deadlift - 2RM
WOD: 20 minute AMRAP of: 20 sledge Hammer hits Right Side, 20 sledge Hammer hits Left Hand, 20 sledge Hammer hits overhead, Carry an Item 400 Meters, 1 Rope Climb. Skill Work: 3x Strict handstand for time
WOD: Tabata (20 seconds excersise, 10 seconds rest for 4 minutes) of: -pushups -situps -pullups -calf raises -pushups II Lift: Back Squat 5-5-5
WOD: Barbell Lunges to fence, 10 Burpees on Burke Gilman Trail, Run to 192 and back to fence, 10 Burpees, Barbell Lunges to garage door, 10 Burpees, Then do 5 rounds of: 5 Knees to Elbows, 10 Situps, 15 Barbell Squats Partner WOD:
21 Tire Flips, Wheel barrow --> scale with bear crawl, 21 Plank Burpees, Wheel barrow --> scale with bear crawl, 21 Partner Cleans 95/135, Wheel barrow --> scale with bear crawl, 15 Tire Flips, Wheel barrow --> scale with bear crawl, 15 Plank Burpees, Wheel barrow --> scale with bear crawl, 15 Partner Cleans 95/135, Wheel barrow --> scale with bear crawl, 9 Tire Flips, Wheel barrow --> scale with bear crawl, 9 Plank Burpees, Wheel barrow --> scale with bear crawl, 9 Partner Cleans 95/135, Wheel barrow --> scale with bear crawl, Lift: Split Jerk 5-5-5
WOD: For time: 4 rounds of: 3 Man Makers, 6 Pullups, 9 situps. -Then- run 1 mile Finish with another 4 rounds of: 3 Man Makers, 6 Pullups, 9 situps Lift: Deadlift 3-3-3-3-3
WOD: For time: 15 Burpee Deadlifts 95/155, shuttle run, run 400, 12 Burpee Deadlifts 95/155, shuttle run, run 400 9 Burpee Deadlifts 95/155, shuttle run, run 400, 6 Burpee Deadlifts 95/155, shuttle run, run 400 Lift: Strict Press 5-5-5
WOD: 7 Rounds of: 10 meter handstand walk, 10 weighted situps 10/25, 10 ring pushups, 10 ring roll outs. WOD: 'Fight Gone Bad' Complete 5 stations for 1 minute each, then rest one minute. 3 rounds. 5 rounds for championship.
10 am oly Class #1
Lift: Strick Press 5-5-5
WOD: 'Lumber Jack modified' 20 Deadlifts 135/185, run 400, 20 KB Swings, run 400, 20 Overhead Squats 65/95, run 400, 20 Burpees, run 400, 20 pullups, run 400, 20 Box Jumps 20/24, run 400, 20 Squat Cleans 65/95, run 400 Skill: 2 Minutes of Double Unders WOD: 'Adrian' Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box High Schoolers wod board.....
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