WOD Tuesday Aug 30, 2016

Strength :
Mobility – Hips and hamstrings

EMOM x 5
3 Touch and Go Power Cleans
( add weight each minute )

– rest 2 minutes –

1 attempt at 10 Rep Max Touch and Go Power Clenas
** only 1 attempts **
Touch and go : Barbell is lowered to ground under control and IMMEDIATELY moved to the following reap without stop in movement . Resting in Front Rack and Hang IS allowed .

WOD :
AMRAP 5 minutes
Row 15/10 calories
10 Toes to bar

– rest 5 minutes

AMRAP 5 minutes
10 Box Jumps
15 Kettlebell Swings

WOD Monday Aug 29, 2016

Holiday Schedule:
No Open Gym Saturday Sept 3
Sunday Sept 4th -GOOD LUCK ALL DAKOTA FIVE- O RIDERS!!!
Monday – Closed Go out and do something fun and enjoy your day off :)

Strength :
Bench Press 3-3-3-3

WOD:
AMRAP 7:
10 Push Presses 75/55
10 Front Rack Reverse Lunges
10 Deadlifts

Rest 5 minutes

AMRAP 5:
10 Unbroken Wallballs 20/14

WOD Friday Aug 26, 2016

Strength :
EMOMx 10
2 Power Snatch + 1 Overhead Squat
Go lighter and work on form
If still struggling with the OHS then do 2 Power Snatch and 2 Wall Facing Squats

WOD:
12 Wall Balls
6 Toes to Bar
AMRAP 3 minutes

– Rest 3 minutes

30 Double Unders
8 Power Snatch 75/55
AMRAP 3 minutes

WOD Thursday Aug 25, 2016

Strength :
Mobility
Handstand Work
Deadlift 5-5-5-5

WOD:

” Diane ”
21-15-9
Deadlift 225/155
Handstand Push Up

Deadlift should be less than 80% of your 1RM, and probably less that 65-70% of your 1RM for you to blast through them while also maintaining good form.

LOTS of ways to scale Handstand Push up today depending on where you are at and what WODs you have done this week. Talk to a coach !

FYI.. Dan Baileys Diane record is 1:35!

WOD Wednesday Aug 24, 2016

Strength :
On the 3:00
7-7-7-7 Back Squat

WOD:
50 Sit ups
40 Russian Kettlebell Swings 55/35
30 Burpees
20 Push ups
10 Pistols ( total )
10 Ring Dips
20 Push Press 75/55
30 Ring Rows
40 Mountain Climbers ( total)
50 Sit ups

Must be done in order

WOD Tuesday Aug 23, 2016

Strength:
Mobility
Bench Press 5-5-5

WOD:
Minute 1 – Row 15/12 calorie
Minute 2- 10 Box Jump overs
Minute 3 – 15 Medball SQUAT Cleans 20/14

X 5 ROUNDS
* 15 SECOND TRANSITION TIME BETWEEN ROUNDS

If you do not get the 15/12 calories or any of the other movements in under the minute scale back to what you are able to accomplish under the minute for the remaining rounds. If you complete everything as written your score is RX ! If you do not your score is the lowest round of each so for example : Row 10 cal/10 Box Jumps/13 medball cleans. Clear as mud :) Basically go fast and keep it under the minute, you probably won’t have much rest on some rounds…that is the point :)

WOD Monday Aug 22, 2016

This week will be the last week of having the 11:00 class on MONDAYS. We will continue to have an 11:00 class on Tue/Thur.

Strength :
T- Spine Roll out
1st Rib mobilization
Barbell Warm up

“Death by Muscle Ups” OR Pull ups
minute 1 – 1 muscle up
minute 2- 2 muscle up
minute 3- 3 muscle up….. etc until you are no longer able to complete under the 1:00 time
Rx is Ring Muscle up , Bar Muscle ups will get you 1/2 RX :)

Pull ups
minute 1- 2 pull ups
minute 2- 4 pull ups
minute 3- 6 pull ups….etc
Sub using a band or LOW Ring Rows

3-3-3 Clean and Jerks to find a weight for the WOD

WOD:
10 Clean and Jerk 135/95 ( option 2 115/75)
400 meter run
x 3 rounds