WOD Thursday Sept 29, 2016

Strength :
Back squat 3-3-3-3

WOD:
4 Box Jumps
4 Toes to bar
15 sit ups
4 Box Jumps
4 Toes to bar
15 sit ups
6 Box Jumps
6 toes to bar
15 sit ups…..
… Etc continuing to add 2 reps but sit ups remain at 15

AMRAP 8 minutes

WOD Tuesday Sept 27, 2016

WOD :
AMRAP 4 minutes
35 WallBalls 20/14
Remaining time
12 deadlift 185/135
12 Burpees
– rest 4 minutes –
AMRAP 4 minutes
25 WallBalls
Remaining time
9 deadlift
9 Burpees 225/155
– rest 4 minutes-
AMRAP 4 minutes
15 WallBalls
Time remaining
6 deadlifts 275/185
6 Burpees

WOD Monday Sept 26, 2016

Strength :
EMOM x 6

1 power snatch + 1 overhead squat + 1 squat snatch
( start very light and add weight as needed , this is to warm up and work on technique so do not go super heavy)

There are two options for today’s WOD , listen to your body and use your judgement . This is a very shoulder intensive WOD so make sure you warm up and feel ready and scale as needed.

WOD :
Option 1
21 Power Snatch 95/65
21 Pull ups
15 Overhad squats
15 chest to bar pull ups
9 squat snatches
9 bar muscle ups

* 15 minute time cap

Option 2
21 Medball power clean
21 ring rows
15 Medball squat cleans
15 push ups
9 Overhead walking lunges with wallball( per leg )
9 Pull ups

WOD Thurday Sept 22, 2016

Strength :
Coach Melissa Choice

WOD:
3 Handstand Push Up ( HSPU)
3 cleans ( power or squat ) 185/135
6 HSPU
6 Cleans
9..12…15 etc
AMRAP 7 minutes

Sub Push up ( double )for HSPU
6 push up
3 cleans
12 push ups
6 cleans … Etc

WOD Monday Sept 19, 2016

Strength:
MOBILITY
1- Foam Rolling: Quads + Adductors – 4:00 Total
Spend 1:00 on your right quad(tops and outsides of the thigh), and then shift to 1:00 on your right adductor (inside of the thigh). Work high to low, core to extremity. After the total 2:00 on your right side, change to your left.
2- Pigeon Pose ( 1 minute per leg)
3- Barbell Warm up ( Good morning, back squat, elbows, Press, deadlift, cleans, snatches …. 5 of each)
4- Take time to warm up all the movements for this workout. The lifts should be a medium weight for you so scale as needed.

“Open Test”
Keep track of this one….we will be doing it again so note your score somewhere you will remember !
AMRAP 20:
60 Double-Unders
40 WallBalls
30 Box Jumps (24″/20″)
20 Toes-to-Bar
20 Calorie Row
20 Chest-to-Bar Pull-Ups
20 Barbell Facing Burpees
15 Cleans (135/95)
10 Jerks (135/95)
5 Snatches (135/95)
5 Muscle-Ups

AMRAP 20 minutes

WOD Friday Sept 16, 2016

STRENGTH :
20 seconds on/ 40 seconds off x 6 rounds
PICK ONE
– Muscle ups
– Chest to Bar Pull ups
– Pull Ups
– Ring Rows

WOD :
15 Deadlifts 205/145
25 WallBalls
15 Toes to Bar
X 2 rounds

BEGIN and END with 800 meter run