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“Helen”

  • March 30, 2017

Bench Press
5-5-5-5-5

“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
12 Pull-ups

10-1 Snatch & Squat

  • March 29, 2017

Snatch High Pulls
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)

Inverse Tabatas and 1:1

  • March 28, 2017

Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Hollow Rock Hold
Superman Hold

3 Rounds of 1:1 for Max Reps:
Sit-ups
Box Jumps (24/20)
Handstand Push-ups

“Half Loredo”

  • March 27, 2017

Run an aerobic mile as a warm-up

“Half Loredo”
Complete 6 Rounds for Time:
12 Squats
12 Push-ups
12 Walking Lunges
200 meter Run

Accessory Core Work:
4 Rounds for Quality:
1 Minute Plank Hold, any style
Pallof Press, 10 each side, any style

Saturday WODs

  • March 25, 2017

Endurance WOD
30 Minute AMRAP:
400 meter Run
10 Man Makers (40/30)

Community WOD
15 Minute AMRAP:
200 meter Run
5 Man Makers (30/20)

4 Min AMRAPs

  • March 23, 2017

4 Minute AMRAP:
Burpee Toes to Bar
*Rest 2 minutes
4 Minute AMRAP:
Burpee Box Jumps
*Rest 2 minutes
4 Minute AMRAP:
Walking Lunges

Accessory Core Work:
Partner Reactive Core on Rings or Floor
3 x 30 seconds each

Mainsite WOD

  • March 22, 2017

Complete 5 Rounds for Time:
10 Kb Clean & Jerks (50/35)
3 Ring Muscle-ups

Accessory Core Work:
4 Rounds for Quality:
1 minute Plank Hold, any style
10 Glute Bridges, any style

Metcon Madness

  • March 21, 2017

Complete for Time:
2000 meter Row
200 Double Unders
2 Mile Run
*Time cap = 45 minutes

Back Squats & 16 Min EMOM

  • March 20, 2017

Back Squats
Set #1: 5 @ 60%
Set #2: 4 @ 75%
Set #3: 3 @ 80%
Set #4: 2 @ 85%
Set #5: 1 @ 90%
Set #6: 8 @ 75-85%

16 Minute EMOM:
Odd Minutes: 6 Front Squats (135/95) + 6 Pull-ups
Even Minutes: 30 second Calorie Row

Saturday WODs

  • March 18, 2017

Endurance WOD (7:45a):
Complete for Time:
400 meter Slam Ball “chest pass”
400 meter Run
400 meter Slam Ball “keg toss”
400 meter Run
400 meter Slam Ball “lateral toss”, alt sides
400 meter Run
400 meter Slam Ball “granny pass”
400 meter Run

Community WOD (10:00a):
Complete for Time:
100 meter Slam Ball “chest pass”
200 meter Run
100 meter Slam Ball “keg toss”
200 meter Run
100 meter Slam Ball “lateral toss”, alt sides
200 meter Run
100 meter Slam Ball “granny pass”
200 meter Run

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