Skill Work: Muscle Ups + Double Unders
WOD: Buddy Carry length of gym 30 Goblet Squats, 1 Muscle Up, 30 V-ups, 1 Muscle Up, 30 Jumpings Lunges, 1 Muscle Up, 30 T2B, 1 Muscle Up, 30 Double Unders, 1 Muscle Up, Buddy Carry length of gym
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Back squat 5x3 (work up to 3 sets of 5 reps at the same weight) 3 Rounds 500m Row or 400 m run 10 pistols (each leg so a total of 20) 15 atomic situps (25 lbs is RX for both) see video below WOD: "The Chief"
5 Rounds of this 3 Min AMRAP: 3 Power cleans 95/135 6 Push-ups 9 Squats *Rest 1 minute between each round Shoulder press 3X5 (3 sets of 5 reps at the same weight)
"Diane" 21-15-9 Deadlift (225/185) Handstand pushups Lift: Overhead Squats
WOD: For time: 30 Overhead Squats, 75/115 50 Ice Scaters 70 Kettlebell swings, 35/62 50 medicine ball cleans 15/20 30 Calf Raises Skill: Find max Box Jump
WOD: For time: Begin and finish with a 400 m Medball or Farmers Carry 15/20 and 1 Rope Climb, Then 5 rounds of: 10 Weighted Situps 25/45, 5 tire flips, 30 second L hang, 5 Box Jumps at 90% of personal max, Lift: Power Cleans 3 RM
Birthday WOD: BreAnne Crouch is 20 something... 20 Minute AMRAP of: 1 Crab Crawl 9 Half Burpees 7 Cross Stitches (Bre made) 6 Woman Makers (Bre made) Park WOD: 8 and 9 am classes are at Forsgren Park. Just an FYI, there is a bridge out on Carter Road so you may have to go around on the East side of things. See you there!
Forsgren Park, 14th Avenue West, Bothell, WA Hill run times were a little faster than I expected, great job everyone! For time:
30 Dumbell clean and jerks (20/30 in each hand) 30 v-ups 30 double unders 30 supermans 30 pullups 30 walking lunges with plate overhead (25/45) *5 rope climbs anytime you want to in the workout Squat snatch 3X3 (do 3 sets up 3 reps at the same weight)
21-15-9 Squat snatch (45/65) Slam balls (15/20) Every 90 seconds for 24 minutes:
1. burpee broad jumps from wall (by pullup bars) to garage door and sprint to fence and back (rest until 90 seconds is up) 2. 10 Russian swings (kb only goes to eye level) (35/62) 20 step ups (20/24) (rest until 90 seconds is up and start on the burpee broad jumps again) Score is number of completed rounds- maximum is 10 rounds 4 Rounds
4 wall climbs 8 Turkish getups (26/35) 12 slam ball pushups (hold top of slam ball with one hand while it is on floor, do pushup, switch to other hand, do pushup, etc.) Lift: 5 RM Back Squats
WOD: 12 minute AMRAP of: 3 Back Squats at 5 RM weight, 10 K2E, 10 Pistols, 10 Weighted Situps 10/25 Lift: Shoulder Press 3 RM
WOD: 15 minute AMRAP of: 3 Burpee Pullups, 6 Handstand Pushups, 9 Deadlifts, 1 bear crawl Skill Work: Buddy Carry
WOD: 2 rounds of: 12 tire flips 1 rope climb 12 ninja burpees 20 box jumps 24/30 Row 800 Lift: Back Squats 5 RM - Please get a coaches approval to advance with higher weight
WOD: EMOM for 18 Minutes complete the Following: ODD minutes - 5 Double Squat WallBalls and 5 Toes 2 Bars Even Minutes - 15 Supermans and a run to the fence Park WOD: Meet at Log Boom for a boomin WOD! And bring your swim trunks! And yes you can do the WOD with out the swim.
Normal Class Schedule today.
Lift: OH Squats 3RM WOD: for time: run 800, then 4 rounds of: 20 situps, 10 OH squats 65/95, 10 ring dips, then run 800 again. Happy Independance Day!
'FIGHT GONE BAD' In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. |
WOD?"WOD" = "Workout Of the Day". Categories |