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WOD 10.22.14

20141022_063346

Dennis and Sean

 

A.  Skill Work: Burpee Bar Rollover (3 minutes of practice)

 

B. Alternate the work with a partner

Partner 1: 25-meter forward roll

Partner 2: repeat…

Partner 1: 50-meter Broad Jump Burpee

Partner 2: repeat…

Partner 1: 100-meter Bear Crawl

Partner 2: Repeat…

Partner 1: 100-meter Waiters Walk (1.5 / 1)

Partner 2: repeat…

Partner 1: 200-meter Farmers Carry (1.5 / 1)

Partner 2: repeat

Partner 1 & 2: Both partners then have 3 minutes to do as many Burpee

Reverse Bar Rollovers as possible (Score is the # of rollovers)

 

C. Running Skill

Wall Drill

6 x 100m Pose Running

Rest 1 minute between run

*Focus is on mechanics and then speed

 

Cash Out:

Tabata Bar Hang L-Sits

By |October 22nd, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.21.14

Artie\

Artie

GREAT work today everyone!!  Looking forward to the PM crew!

A.  Front Squat

15 Min to Build to a Max single

 

B.  Shoulder Press

10 Min to Build to a Max Single

 

C. EMOM 10 at High effort

5 T2B (L2 K2E), (L3 Knee Raises)

10 Hang Power Clean (95/65), (L2 75/55), (L3 65/45)

15 Double Unders (L2 30 Single Unders), (L3 15 Single Unders)

 

*choose a level that allows the athlete to complete the work in enough time to get 10 rounds

 

Cash Out:

5x 8 Scapular Raises with 3 second hold at the top

By |October 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.20.14

006

Coach Jen

Incredible work by the AM classes today!  Lots of PR’s up there!  Looking forward to the PM classes!

 

A  EMOM 15

Snatch-build to a max

 

21-15-9

Hang Power Snatch (95/65), (L2 85/55), (L3 75/55)

Lateral BB Burpees

*compare to 9.15

 

Cash Out:

1 Min Bar Hang x 3

By |October 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.18.14

002

  1. EMOM 8

2 TnG Power clean-High loading

 

  1. :15 on/:45 off x 12

     Power Cleans 115/75

     Burpees

Score is total # of reps- aim for unbroken

By |October 18th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.17.14

003

  1. 21-15-9

DL (225/150), (L2 185/125), (L3 135/95)

Pull Ups (L2 Assisted Pull Ups), (L3 Jumping Pull Ups)

 

  1. 10 Minute Ascending Ladder 1-1, 2-2, 3-3, 4-4, etc….

Wall Ball

Push Ups

 

Cash Out:

30:30 x 4

Kipping Swings

By |October 17th, 2014|Categories: Uncategorized|Tags: |0 Comments