hodge podge(Time)
W.O.D
Complete the following in any order
50 cal Airdyne
1000m row
Bench press 3×8-choose weight
100 rope slams
50 superman
20 Turkish get up-choose weight
400m run
Finisher
Stretch and roll posterior chain
Windlessness(Time)
Start up
Tabata Alternate mountain climbers and plyo jumps
W.O.D
OTM 20
Even-120m sprint
Odd-20 double unders (30 single unders if you cannot hit double unders)
As soon as clock ends 400m farmers carry 90/70 for time
Modify as needed(see coach for suggestions)
Finisher
40 kb or db sit-ups 15/10
Start Up
30 KBS 25/15
2rds
10 Squat
10 Walking Lunges
10 Jump Lunges
5 Squat Jumps
W.O.D
50 Med Ball GUs 20/14 for time EMOM 3 burpees for as long as the 50 Med Ball GUs take to complete
Finisher
20 Back Ext.
Yeah I know…..(Time)
Start up
2 rds
3 laps around gym
30 sec couch stretch
30 sec hip flexor stretch
30 jax
W.O.D
4rds
1 mile run
15 GHDSU
Finisher
Barbell quad smash and stretch
Heavy on the Amrap, with a light wod on the side(Time)
Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly
Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!
W.O.D
Amrap 3
Max rep Clean 205/115
Rest 3 mins
Amrap 2
KBS 70/55
Rest 2 mins
Amrap 1
Burpees
Rest 1 minute
W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups
Strength
Bench 3×1
Finisher
Stretch/roll
I love Friday’s(Time)
Start up
3 rds
10 pass through
10 hip rotations
10 swing kicks
3 laps around gym
W.O.D
2rds
30 burpee box jumps/step ups 24/20
50 double unders, scaled-150 single unders
Finisher
30 ghdsu
Sweet 16(Check In)
Start up
3 rds
10 halo
10 pass through
10 PVC front squat
W.O.D
OTM 16
Even 6 front squats from floor 135/95
Odd 12 KBS 53/35
Skill
3×3 clean pulls
Finisher
1 minute Max rep sit ups
101813(Time)
Start up
3 rds
10 pass through
5 halo L/R
5 ohs
10 plyo jumps
W.O.D
800m run
25 burpees
25 reverse burpees
800m run
Finisher
15 swing kicks L/R
15 sec standing quad L/R Walking front kicks length of box
Starting Saturday Oct 5, 2013 there will be a WOD posted up for the weekend warriors.
……may I have another please? (Time)
Start up
3 rounds
20 Swing kicks
20 sec Butterfly stretch
20 sec couch stretch per side
20 frog jumps
1 mile run
Rest 5 mins
1 mile run
Finisher
30 toe to bar
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