WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.

Warm up: Get ready to lift weights

10 Rounds for time of:

300 Meter row

1 Clean + 1 hang power clean + 2 Front squats (Unbroken)

Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.

The goal is to end at a weight that you think you might fail at. (but make it)

WOD Monday October 22nd

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every 3 Minutes for 18 minutes:

Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2

Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2

* The jumps should be close to max effort. Jump high, jump far.

2. For time:

30 Toes to bar

60 Wallballs

30 Toes to bar

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

2. 10 Rounds for time of:

4 Handstand Pushups

8 Situps

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work

  1. Find max weight on the “Bear Complex”

Without stopping or dropping the bar, complete the following sequence, Seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

2. Every minute on the minute for 16 minutes:

Odds: 15 seconds all out air bike

Evens: 1 Power clean + 2 jerks

WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

Every 90 seconds for 5 sets:

3 second paused front squat: x 1 + 1 front squat ( 75% of max )

Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 1 reps ( 90% of max )

3. For time:

30 Dumbbell thrusters (don’t wimp out)

60 Double leg mountain climbers

****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 5 sets:
  2. 3 second paused front squat: x 2 reps ( 70% of max )

    Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 2 reps ( 85% of max )

3. For time using one kettlebell:

20 Sumo deadlift highpulls

30 Swings

40 Pushups with hands on ball of Bell

30 Swings

20 Sumo deadlift highpulls

Summer is hot.