Archives for Feb,2017

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13.4

Skill/Strength: Strength
Back Squat
20 Unbroken reps @ 50% of 1RM

WOD: Conitioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks
3 Toes-to-bar
6 Clean & Jerks
6 Toes-to-bar
9 Clean & Jerks
9 Toes-to-bar
12 Clean & Jerks
12 Toes-to-bar
15 Clean & Jerks
15 Toes-to-bar
18 Clean & jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Finish: Midline
Weighted Plank Holds
2 x 45 seconds

Mobility Mashup

Mobility

Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

23 Calorie Row
-Mobility Work-
2 Rounds of:
34 sec Press
30 sec Rest
34 sec Push Press
30 sec Rest
30 sec Push Jerk

Grace

Skill/Strength: Strength
Shoulder Press
5 reps @ 75%
3 reps @ 85%
AMRAP @ 95%

Add 5 lbs to 1RM before calculating percentages

WOD: Strength Conditioning
30 Clean & Jerks (135/95#)

Finish: Midline
50 (4ct.) Flutter Kicks

Partner Chipper

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
AMRAP @ 95%

Add 5 lbs to 1RM before calculating percentages

WOD: Conditioning

Max Reps of:
4 minutes of HR Push Ups and KB Sumo Deadlift High Pulls (24/16kg), switch as desired for 4 minutes
-1 min rest-
3 minutes of synchronized Partner Squats
-1 min rest-
2 min max Row for calories, partner B does Farmer’s Carry Red-2-Red for 2 minutes. If they put the weights down they have 5 burpees.
2 min max row for calories, partner A does Farmer’s Carry Red-2-Red for 2 minutes. If they put the weights down they have 5 burpees.
4×1 min max Pull Ups, switch after each minute for 4 total Pull Up rounds

Each team adds up total number of reps for 15 minutes of work

Finish: Midline
40 Partner Med Ball Twists (20 L/20 R)

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