February 2018

Competition / Open’s Prep)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec hanging shrugs, 30 sec PVC power snatch balance, 30 sec BB power snatch WOD 15.1 Complete as many rounds and reps as […]

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 30 sec PVC high hip squat clean, 30 sec BB push press WOD 5 Rounds for Time:100m Sprint10 Squat Cleans (115/75) (95/65)15 BB Push Press

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec PVC pass through, 20 sec / arm T,V,W, 10 BB bench press, 10 BB Romanian deadlifts, 20 sec handstand hold SOD 3 x 10^ Bench Press AND 3 x 5^ Sumo Deadlifts (RPE 6-7.5) WOD  For

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec/arm chicken st., 30 sec PVC front rack alt lunges SOD 4×8/leg BB Front Rack Alternating Reverse Lunges4-6^ Weighted Pull-ups (Scaled:

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60sec row, 30 sec DB snatch, 20 sec HS hold, 30 sec stationary lunges, 20 sec knee raises, 30 sec burpees SOD EMOM for 8 min:1-2 Rope Climb OR Muscle-ups (Bar or Ring)20-30 Sec Handstand hold WOD: Create your own Chipper (25 min

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: jog down and back, 10 air squats, jog down and back, 5-10 push-ups, side shuffle down and back, 20 sec plank (both sides), jog down and back, 10 BB deads, 10 8′ WB WOD 1 4 min AMRAP20 Wall Balls

(Practice / Open’s Prep)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 30 sec PVC snatch balance, 5 BB hang snatch with OHS, 5 BB hang squat snatch, 5 BB squat snatch WOD 17.3 (20 min

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 2x through: 30 sec jump rope, 30 sec BB back squats, 30 sec plate back flies, 30 sec low RKBS SOD 3 x 10^ Back Squats (60-70%) AND 3 x 6^/arm DB Back Rows (18 min) WOD 12 min AMRAP50

(Competition/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec chicken str / arm, 5 BB hang clean, 5 BB hang squat clean WOD 3 Rounds for Time: (Cap 30 min)55/50 Cal Row400m

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec BB slow Romanian deadlifts, 30 sec wall squats. WOD  6 Rounds of work 3 min / rest 1 min (24 min total)3 DB (50’s/35’s) or BB Floor press (100/70)3 Deadlifts (225/155) Scaling options: (205/135) (185/105)