4.18.17

 

Warm up

3 minutes airdyne or rower

3 rds

  • 20 toe touches w/trunk twist
  • 15 jump squats
  • 10 good mornings 45/35
  • 5 btn push press (snatch grip)

WOD

Strength

Work up to a heavy set of

1 power snatch + 1 snatch

Metcon

5 RFT

  • 20 wall balls 20/14
  • 10 sdhp 115/75
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4.17.17

 

Warm up

3 rounds

  • 250m row
  • 50 singles
  • 20 toe touches w/trunk twist
  • 10 push ups

WOD

Strength

C&J

triples at 65-70-75-80%

Metcon

3RFT

  • 15 hang power cleans 115/75
  • 45 double unders
  • 15 hspu
  • 45 double unders
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4.14.17

Easter Weekend Schedule

Friday – 12pm class only

Saturday- 10amĀ 

 

Warm up

3 minutes airdyne

3 rounds

  • 30 jumping jacks
  • 20 toe touches w/trunk twist
  • 15 air squats
  • 10 push press 45/35

WOD

Metcon

3RFT

  • 25 calories airdyne
  • 20 med ball cleans 20/14
  • 15 push jerks 115/75
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4.13.17

image

 

Warm up

500m row

2 rounds

  • :30 couch stretch(each leg)
  • 10 front squats
  • :30 squat bottom hold
  • 10 push press

WOD

Strength

OHS 5X3 @ 75%

METCON

9-6-3

  • Thrusters 185/125
  • Bar muscle ups
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4.12.17

 

Warm up

2 rds

  • 100′ high knees
  • :30 couch stretch (each leg)
  • 100′ butt kicks
  • :30 squat bottom hold
  • 100′ high knee skips
  • 50 singles

WOD

Metcon

3RFT

  • 50 calorie row
  • 150 double unders
  • 50 walking lunges
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4.11.17

 

Warm up

3 minutes airdyne or rower

2 rds

  • 30 jumping jacks
  • 20 toe touches w/trunk twist
  • 15 air squats
  • 10 good mornings 45/35
  • 10 push ups

WOD

Strength

3 sets of max effort reps

hang snatch @75%

Metcon

15-12-9

  • Deadlifts 275/185
  • Burpees-lateral bar hop
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4.10.17

 

Warm up

500m row

3 rds

  • 12 toe touches w/trunk twist
  • 10 jump squats
  • 10 pvc pass throughs
  • 10 btn push press (snatch grip) 45/35

WOD

Strength

3 sets of ME (max effort) reps

hang cleans @75%

rest as needed in between sets

Metcon

21-18-15

  • Power snatches 75/55
  • Toes-to-bar
  • Wall balls 20/14
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