2/9/19 – 190209
FREE Community Workout @ 10:15am!!!
We look forward to meeting everyone.
FREE Community Workout @ 10:15am!!!
We look forward to meeting everyone.
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy snatch for the day!
WOD ( Workout of the Day )
4 rounds for time:
8 Power Snatch Rx 115/80 Lv.2 95/65
16 Pull ups
24 Box jump overs Rx 24/20″
EXTRA: Bamboo bar overhead squat 5×5 – rest as needed
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work however you see fit.
75 Deadlifts – Rx 135/95lbs RX+ 225/135lbs
50/35 Calorie bike
150 Hand release push ups
50/35 Calorie bike
75 Wall ball shots – Rx 20/14lbs
50 Calorie bike
150 Sit ups Rx+ GHD
Group Warm up
Group Mobility
Skill work
15 minutes – Handstand practice.
Rx+ 5 Stict handstand push up + 10 second hold + 4 kipping x 5 rounds.
WOD ( Workout of the Day )
Buy in: 50 Calorie row
right into
3 rounds of:
20 Toe to bar
7 Push Jerks
Rx+185/125lbs
RX 155/105lbs
Lv.2 135/95lbs
Group Warm up
Group Mobility
Strength
Back squat 5×5 @ 77% – Rest 2:00 between sets.
WOD ( Workout of the Day )
7 Rounds
10 shuttle runs – 100m
15 American kettlebell swings Rx 53/35lbs Rx+ 70/53lbs
10 Burpees
– Rest 2 minutes –
*Score is total time including all rest periods.
EXTRA: 5×5 Bench press @ 77% – Rest 2:00.
Group Warm up
Group Mobility
Strength
5×1 (3 postion snatch) – Hi hang, hang and floor = 1 rep. Rest 2 minutes between each set.
WOD ( Workout of the Day )
12 minute AMRAP
12 Double unders
8 Chest to bar pull ups
4 dumbbell box step overs Rx 50/35lbs Lv.2 35/20lbs
EXTRA: 12 minutes of stretching.
Group Warm up
Group Mobility
Strength
5×1 Strict press, start at 80% and build to a heavy single for the day! Rest as needed between attempts.
WOD ( Workout of the Day )
Teams of 2 – one works, one holds.
80 calorie row – partner holds a handstand.
50 Shoulder to overhead – partner dead hangs from the rig.
120 Wall ball shots – Partner holds a plank ( push up position )
150 sit ups – Partner holds a wall sit at parallel.
shoulder to overhead Rx 135/95lbs
*You can switch whenever you please, however your partner must be holding the listed static hold in order for your team to accumulate reps.
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy squat clean & split jerk! no more than 3 misses on the day.
WOD ( Workout of the Day )
“Grace”
30 Power clean & push jerks for time Rx 135/95lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
4 rounds for total working time:
15 burpee box jump overs 24/20″
12 Pull ups
*Rest 1 minute after each round.
Bike 100/80 Calories @ 65% effort
*15 sit ups after every 10 calories.
Group Warm up
Group Mobility
Strength
8×3 Back squat @ 60-75% ( 3 second descent, 1 second hold and 1 second up. ) Rest 1:30 between sets!
WOD ( Workout of the Day )
Row 1,000m for time – Rest 1:1
Row 750m for time – Rest 1:1
Row 500m for time – Rest 1:1
Row 250m for time
