Archives for May,2017

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Lucky 7

Skill/Strength: Strength
Shoulder Press
5 reps @ 75%
3 reps @ 85%
1 or more @ 95%

Add 5# to 1RM

WOD: Conditioning
7 min AMRAP
7 Dumbbell Cleans (35/20#)
7 Dumbbell Push Press
7 Dumbbell Weighted Step Ups

Finish: Grip Strength
Bar Wars

Ball and Chain

Skill/Strength: Strength
Shoulder Press
5 reps @ 75%
3 reps @ 85%
1 or more @ 95%

Add 5# to 1RM

WOD: Conditioning
50-40-30-20-10
Wall Balls (20/14#)
10-20-30-40-50
Double Unders

Finish: Midline
50 Kettlebell Twists

McCoy Mashup

WOD: Conditioning
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.

5 RFT:
18 Box Jumps (24/20″)
23 Push Ups

Olympic Total

Skill/Strength: Skill
WOD Prep:
Bracing
Lift Off
Rebend
Full Extension
Catching the Bar
Recovery

WOD: Olympic Lifting
Snatch
1-1-1
Clean & Jerk
1-1-1

Finish: Recovery
Mobility

Head n’ Toes

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Add 5 pounds to 1RM

WOD: Conditioning
10-9-8-7-6-5-4-3-2-1
Overhead Squat (135/95#)
1-2-3-4-5-6-7-8-9-10
Toes to Bar
-then 800m Run-

Finish: Midline
50 (4ct.) Flutter Kicks

Hi-Rise

Skill/Strength: Athlete’s Choice
Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more @ 95%

Add 10# to 1RM

WOD: Conditioning
10 Press (115/80#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

Finish: Midline
2 x 1 min Weighted Plank Holds

Up Down & Around

Skill/Strength: Strength
Back Squat
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Add 10 pounds to 1RM

WOD: Conditioning
21-15-9
Burpees
Ring Dips
Kettlebell Swings (24/16kg)
400m Run

Finish: Midline
50 Sit Ups for Time

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