Sunday, November 19, 2017

WOD 111917

Fitness Level Weekly

Warm Up:
Burgener Warm-Up
https://www.youtube.com/watch?v=mWffzvDGeg4

Grace
For Time:
30 Clean & Jerks

Thursday, November 16, 2017

WOD 111717

Hero Friday's
Warm Up:
400m Run
Outside:
50' Lunge w/ reach
50' Frankenstein's
50' High Knees
50' Butt Kickers
Inside:
3rds:
10 ring rows
10 OH Squats (PVC)
10 Pass Thrus (PVC)

Metcon:
J.T.
21-15-9
Handstand Push-Ups
Ring Dips 
Push-Ups


Wednesday, November 15, 2017

WOD 111617

Benchmark Thursdays
Warm Up:

200m Run
Outside:
50' Butt Kickers
50' High Knees
50' Walking Lunges
50' Broad Jumps
Inside:
3 rounds
10 Air Squats
10 Push-Ups
10 Pass Thrus (PVC)


Strength/Technique Work:
Back Squat
5-5-5-5-5
For those new to class remember technique & form before weight, Listen to Coaching

Metcon:
Helen
3 rounds for time:
400m Run
21 Kettlebell Swings 1.5 pood 53#/1 pood 35#
12 Pull-Ups

Core Strength:
30 T2B/K2E/Hanging Knee Raises
Scale to your fitness level

WOD 111517

WOD 111517

Warmup:

3 Rounds of:
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

15 Push Press
15 Weighted Sit ups
400m Run or Row

Post times to comments.  Cash out:  Hollow Holds (:30 on/:30 off) x 2

Tuesday, November 14, 2017

WOD 111417

WOD 111417

Warmup: 
3 Rounds of:
10 Push Ups
5 Ring Rows
20 DU's or 40 Singles

Strength: Deadlift 3-3-3-3-3

5 Rounds for time:

5 Strict Pull ups
100m Farmer Carry
200m Row
15 Wall Ball Sit ups

Post times to comments.  Cash out:  Flutter Kicks (:45on/:45 off) x 2

Monday, November 13, 2017

WOD 111317

WOD 111317

Warmup:

3 Rounds of:
10 Cal Row
5 Burpees

Strength:  Floor Press 3-3-3-3-3

"Karen"

For time:

150 Wall Balls

Post times to comments.