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WOD 09.29.17

September 29, 2017

Warm-up

3 rounds:

  • 10 plate G2OH
  • OH plate carry down and back
  • 200m run

 

Strength | Skill

4×6 strict press AHAP

 

WOD

21-15-9

  • Thrusters (44/29)
  • Ring dips
  • Burpee bar touches

WOD 09.28.17

September 28, 2017

Warm-up

3min DU practice

2 rounds:

  • 10 kipping swings
  • 10 goblet squats
  • 10 push-ups

 

Strength | Skill

5×5 weighted pull-ups / negatives

 

WOD

30-25-20-15

  • KB swings (24/16)
  • Abmat sit-ups
  • Wall balls (20/14)

30 DU’s/60 singles between each round

WOD 09.27.17

September 27, 2017

Warm-up

Foam rolling calf and hamstrings

2 rounds:

  • 200m run
  • 10 med ball slams
  • 10 med ball Russian twists

Group mobility

 

Strength | Skill

4×6 sumo deadlift AHAP

 

WOD

12-minute ascending ladder: 2-4-6-8-10…

  • deadlift (90/55)
  • box jumps (24/20)
  • burpees
  • 200m run after each round of movements

WOD 09.26.17

September 26, 2017

Warm-up

Mobility bar hitting shoulders and wrists

2 rounds:

  • 50 singles
  • 5 inch worms
  • 10 plate G2OH

Group mobility

 

Strength | Skill

Handstand technique / walks

 

WOD

5 rounds: 2min on, 1min off

  • 20 DU’s / 40 singles
  • 6 HSPU / pike
  • 8 T2B

WOD 09.25.17

September 25, 2017

Warm-up

Mobility bar hitting hamstrings/shoulders

2 rounds:

  • 10 squat broad jumps
  • Bear crawl
  • Toy soldiers

Group stretching

 

Strength | Skill

54×6 back squat AHAP

 

WOD

4 rounds for time:

  • 6 hang power cleans (40/25)
  • 4 front squats
  • 3 ring MU / 6 ring pull-ups / 9 ring rows
  • 400m run

WOD 09.24.17

September 24, 2017

Warm-up

  • Mobility bar focusing on wrist/ankle mobility
  • 400m run
  • 3 rounds of room sprints
  • Group stretching

 

Strength | Skill

9 rounds: 40sec on, 20sec off

  • Alt V-ups
  • Abmat sit-ups
  • Superman holds

 

WOD

With partner, 15-minute AMRAP:

  • 30 S2OH (40/25)
  • 25 pull-ups
  • 20 burpee box jumps
  • 200m run between each movement!

One person works at a time except on the run.

WOD 09.23.17

September 23, 2017

Partner WOD

Angie with partner!

  • 800m run buy-in
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats
  • 800m run cash-out

Reps do not have to be completed in order. One partner works at a time except on the run.

WOD 09.22.17

September 22, 2017

Warm-up

Mobility bar

2 rounds

  • 10 plate G2OH
  • 10 air squats
  • 5 burpee broad jumps

Group stretching

 

Strength | Skill

Bear complex

  • Work on technique, then work up to a max weight unbroken

 

WOD

12-minute EOMOM

  • 4 front squats
  • 4 burpee over bar
  • max DU in remaining time

WOD 09.21.17

September 21, 2017

Warm-up

Mobility bar

2 rounds

  • 200m run
  • 10 jumping lunges
  • 10 KB RDL
  • bear crawls

Group stretching

 

Strength | Skill

Single arm bottoms up KB lunges 4×30′ (15′ right arm, 15′ left arm)

 

WOD

4 rounds for time

  • 400m run
  • 10 DKB front squats (20’s/12’s)
  • 12 KB Russian twists (20/12)
  • 14 ring push-ups

WOD 09.20.17

September 20, 2017

Warm-up

Mobility bar / ankle & wrist mobility

3min DU technique

2 rounds: 30sec on, 15sec rest

  • lateral med ball throws (left)
  • lateral med ball throws (right)
  • med ball slams

Group mobility

 

Strength | Skill

4×6 BOR AHAP

 

WOD

2 rounds, 5-minute AMRAP w/ 2-minute rest

  • 50 DUs
  • 6 deadlifts (90/55)
  • 8 toe2rings / V-ups
  • 10 wall balls (20/14)