November 2018

(Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row, WOD: For time: Buy in: With a partner 10 x 2 pole total box pushes (185/145) (50+145/105) (5/person)Then individually complete 5 rounds of:500m row20 Erg hop-overs3 DB man makers (50/35) (50+ 35/20) (https://www.youtube.com/watch?v=iMNnvhg1JcM) 25 Mt. climbers/leg (front foot/toes […]

(Competition / OlyNastics) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec pass thru, 15 sec TVWQB, 30 sec PVC OHS, 30 sec PVC hang power snatch then, 2x: 5 BB power snatch, 5 sit-ups, 5 BB hang power snatch, 5 v-ups SOD 15 min of sets of 5^

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 3 rounds of: 1 indoor loop, 5 WB squats, 3 WB’s, 5 straight legged deadliftss, 5 reg deadliftss, 2 burpee box jump/step overs, 5 BB power cleans WOD 1 & 3 5 min AMRAP12 Wall balls (20/14 & 10/9’) (50+ 14/10 & 10/9’)8

(Competition / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats then 2x: 7 BB back squats, 7 hanging shrugs, 10 sec HS hold, 5 push-ups, then 1x: 5 lite weight back squats, 5 knees to chest, 3 HSPU, 1 muscle-up or 3 dips WOD 20

(Practice / Lactate Threshold) WOD Review: 8 min Then group warm up all together: 200m jog then, 2x: 2 empty hand Turkish get-ups/side, 10 BB bench press, 5 DB DL/arm, 3 DB snatches/arm, 200m bike SOD 3 x 10^ Bench press & 3 x 2/side Turkish get-ups (16 min) WOD 3 Rounds:400m Run20 DB Snatches

(Competition / Leader Board)WOD Review: 8 min Then group warm up all together: 1 indoor loop, 5 hang shrugs, 5 palm release push-ups, 10 air squats, 1 indoor loop, 1-3 pull-ups, 5 reg push-ups, 10 air squats WOD “Chelsea” Every minute on the minute, complete:5 Pull-ups (Mod: Banded, Jumping, BB or ring rows)10 Chest to

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec PVC pass thru, 15 sec TVWQB, then 3x: 3 BB high hip muscle snatch, 3 hang power snatch, 3 OHS, 3 squat snatch, 3 hanging shrugs Pre WOD Snatch practice: Working up to 3rd or 4th round weight

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 3x: 1 indoor loop, 3/leg stationary lunges/leg, 10 sec HS hold, 5 hanging shrugs, 5 RBKS (WOD wt) SOD 3 x 8^ Goblet lunges/leg AND 3 x 10-15 GHD Hyperextensions WOD 1 21, 15, 9HSPUT2B Right into WOD 2 21, 15, 9AKBS

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 60 sec bike (row if needed), 30 sec BB front rack stretch, 30 sec PVC front rack wall squats then: 3x: 3 hang cleans, 3 front squats, 3 squat cleans, 3 S2OH SOD Every 2 minutes for 12 min (6 rounds)1 Squat

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, then 3x: 10 BB bench press, 5 easy ring rows, 5 burpees, 15 jump rope SOD 3 x 10^ Bench press & 3x 5^ Pull-ups (Mod with 5-6 x 2 slow Negatives) WOD 6 Rounds: For reps (24 min)1:00