WODs 2.26.18 - 3.2.18 - New Intro Course Starts Next Week

If you know someone that needs to get moving tell them about our intro classes that start next week. Together we will help them. Registration can be found by clicking this link

Open Season is in full force.  Enjoy the season! Congratulations to all participants. Thank you to everyone that has helped and cheered these athletes on! 

Monday

Warm Up

Row 500 - Stretch

2 Rounds

10 Hollow Rocks

20 Sec HSH or Walk

10 Clusters with bar.

1. Skills
Alternating On the Minute x 12
Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders

2. Conditioning
On the Minute x 12
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 15/12 Cal Bike

Intermediate

1. Skills
Alternating On the Minute x 12
Odd Minutes: 5-8 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders or attempts

2. Conditioning
On the Minute x 12
Minute 1 – 14/11 Calorie Row
Minute 2 – 6 Power Cleans (135/95)
Minute 3 – 13/11 Cal Bike

Beginner

1. Skills
Alternating On the Minute x 12
Odd Minutes: 20 Second HSH
Even Minutes: 30 Seconds Max single unders

2. Conditioning
On the Minute x 12
Minute 1 – 10/8 Calorie Row
Minute 2 – 6 Power Cleans (75/35)
Minute 3 – 9/7 Cal Bike

Tuesday

Warm Up

Line Drills - Stretch

2 rounds

10 Thrusters 1 sec pause at top and bottom

5 burpees

10 Box step ups

15 Double Unders

1. Conditioning
For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Intermediate

1. Conditioning
For Time: 
400 Meter Run
21 Front Squats (95/65) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (95/65)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (95/65)
9 Burpee Box Jumps (24/20)
400 Meter Run

Beginner

1. Conditioning
For Time: 
200 Meter Run
15 Front Squats (65/35) 
15 Burpee Box Step ups (20/20)
200 Meter Run
12 Front Squats (65/35)
12 Burpee Box step ups (20/20)
200 Meter Run
9 Front Squats (65/35)
9 Burpee Box Jumps (20/20)
400 Meter Run

Wednesday

Warm up

Bike Two Minutes

Burgener Warm up

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 225/155

3 C2B Pull Ups

6, 6 , 9, 9 

Intermediate

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 185/115

3  Pull Ups

6, 6 , 9, 9 

Beginner

1. Power Snatch + Hang Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 115/65

3 Ring Rows

6, 6 , 9, 9 

Thursday

Not For Time

50 GHD Sit Ups

50 Back Extension

Then

Ski, Bike, Row

5 Mins for Calories

Romwod

Friday

18.2

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