WEDNESDAY 7/27/16

WARM UP 3X
200 m run
Walking Frankeinstein
10 Lunge w/instep
10 SHPT
10 Goodmornings
10 Jumping squat
10 K2E
CONDITIONING 20 MIN total time
8 ROUNDS 20 Sec work 10 sec Rest. 8 rounds at each station
1) DEADLIFTS (115/185)
2) T2B (scaled V-UPS)
3). ROW (cal)
4) KBS
5). DU (scaled attempts)
Complete 8 rds before moving to next movement
SCORE: is total of 8 rds
Deadlifts= ___
TTB =________
ROW=________
KBS=_________

TUESDAY 7-26-16

WARM UP
1X 600 m run
10X alt leg Step ups
10 x Glute bridge raise
1 min @ Each
RUSSISN BABY MAKERS
TABLE ROCKS
EXTENDED INCHWORM

STRENGTH
BACK SQUAT
4 Sets1 Rep @ 90% of 1 RM

WOD
3 ROUNDS
1 MIN-1X 100 m Sprint +Max BURPEES in remaining time

1 MIN REST
1 MIN -5  Cleans + Max BOX JUMPS (24″-20″) IN REMAINING TIME

1 min Rest
RX-155/115
SCALED- 135/95
* SCORE IS MAX BURPEES AND MAX BOX JUMPS

MONDAY JULY 25th

WARM UP 3X
100 m run
10X SHPT
10 X OHS
10 X SOTTS PRESS

10 SIT UPS

MOBILITY
SHOULDER
T-SPINE
HIP/Lower body

STRENGTH
SOTTS PRESS
4 Sets 3 Reps build to a heavy set

SNATCH
A) Work up to a Heavy Single in  15min.

then
B) 3 X 1 @ 90 % of Heavy single for the day

CONDITIONING
3 Rounds
5 Handstand Push ups
10 Pistols (Alt Leg)
15 Pull-ups
200 m Run

FRIDAY 7/22/16

 

HAPPY BIRTHDAY TO YOLANDA G

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AND A HAPPY BIRTHDAY TO BRANDIE (SAT 7/23)

 

WARM UP 3X
200 m run
10 leg swings
10 Burpees
10 GOBLET SQUATS

THEN 2X
30 sec wrist stretch
30 sec calf/Achilles stretch on wall
1 min each side couch stretch

HERO WOD “BAZ”

 

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Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans (155/110 lbs)
11 Hand Release Push-Ups

THURSDAY 7-21-16

WARM UP 600 m run
2X
10 Push ups
10 Lunge w/in step
10 V-UP+ CANDELSTICK LOWER DOWN
-5 Each Leg scorpion w/10 sec hold on last rep
1 min Handcuff shoulder stretch
1 min standing straddle stretch
1 min seated Pike stretch
BENCH PRESS
5-5-5-5-5
WOD FOR TIME
800 m run
20 KBS
20 BOX JUMPS
20 Sit Ups
20 KBS
20 BOX JUMPS
20 SIT UPS
800 M Run

ANNOUNCEMENT:

CAR WASH MEETING SET A DATE & SIGN UP. Possibly Thursday after class text or speak with lenette if anyone is intrested.808.346.3124

 

 

 

HAPPY BIRTHDAY MIKE THIS WODS FOR YOU!!!!

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COME CELEBRATE MIKE’s Birthday

By doing his BDWOD🎉🎉🎉🎉🎉
STRENGTH
DEADLIFTS
Warm up to your working weight with singles. Shoot for a new 1 RM. Making smart Jumps, not tiring out with too many reps, too many close together tiny jumps, or too many lifts past 90%. Dont retry your old 1RM even if it’s a few lbs higher
1 @ 85%
1@ 90%
1@ 95%
1@105%

WOD
9:00 AMRAP FOLLOWED BY 3 min max MU (bar or Ring) (scaled C2B)

Clock starts at 0:00-9:00
A)
100 DU CASH IN
THEN
10 DEADLIFTS 115/185
10 BURPEES OVER BAR
@9:00-12:00
B)
As Many Reps as Possible in 3 min………
MU (Ring or Bar)
(Scaled C2B)
SCORE FOR BOTH A & B

 

TUESDAY 7-19-16

WARM UP 3X
200 m run
10 x SHPT
10 X Jumping lunges
10X Ring Rows
10X Superman
10 X Alt Leg T2B

WOD Rules & score
SCORE: is Load used There is No Time limit.
*Rest is Only
-between Rounds on the ground

or
– in the Rack
-Overhead
-or in the hang position
is all okay…
*** BUT NO RESTING ON THE GROUND, unless inbetween rounds The Athlete must Touch and Go (TNG)
*Power or squat clean is ok*
WOD IS
15 Clean & Jerks
12 Clean & Jerks
9 Clean & Jerks

THIS CLASSIC MOVEMENT IS USUALLY A TEST OF OVERALL STRENGTH, BUT WHEN PERFORMED AT 15  REPS ITS A TEST OF  EXTRAORDINARY  METABOLIC CHALLENGE OF max HEART and RESPIRATORY Rate.

POST WOD

2 X 600 m run