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...
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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. Lift:
WOD: Happy Birthday Dominique! 40 deadlifts (95/135) 40 step ups 24/30 40 pushups 40 kb swings 26/35 40 back squats (95/135) 40 one legged burpees *complete 20 tire flips in WOD 4 Rounds
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. 3 Rounds
Run 400 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 Rest 3 min. 21-18-15-12-9-6-3 Russian swings (only to eye level) Box jumps *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 WOD:
Every 3 minutes for 30 minutes Burpee broad jumps wall to garage door Run to fence and back 15 situps 15 supermans Rest remainder of time Score: fastest + slowest round and total rounds 3X5 Deadlift
then Partner Kelly 5 Rounds Run 400 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
"Nate" 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 1 jerk (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?"WOD" = "Workout Of the Day". Categories |