THURSDAY 5-25-17

WARM UP
100 m run
10X SHPT
10X BTNP
10 X Ohs
10 Step ups
5 K2E + 5 Pull ups
7-10 Shoulder Taps or around the world

Let’s  DO “Liam’s Life” and help raise AWARENESS On drunk driving.   Especially during this time of year while we celebrate graduation of our friends and family, let’s keep it safe.

 

WOD 5/25/17 “Liam’s Life”
“Liam’s Life” Awareness WOD
Today we will host a Wod called Liam’s Life. The organizer of this wod is doing so because little Liam was struck and killed by a drunk driver. WWW.Liam’sLife.org is the website for more information and any donations. This WOD is to raise awareness about drunk driving. The organization is also trying to get support for organ donations, lowering the legal blood/alcohol level for drunk divers, as well as work with auto companies to impove cars to help in any way possible. The reason it is a partner wod is to support the friend’s don’t let friend’s drive drunk motto.
You can view this wod on YouTube as well… See link in blog

WOD: Partners
One person does the required static hold while the other works- then they switch- both team mates must take a turn doing all work required in each round. i.e everyone does everything.
IF the static hold drops – the reps must stop so communicate with your partner
RX (95/75)
Scaled (75/55)
Novice/ beginner (empty BB)
KB (53/35) BOX (24/20) scale as necessary HSPU scale is HR Push Up
** If you video or post #rememberliam
Round 1: BB HOLD in HANG POS
25 wall ball
15 TTB
Round 2: BB HOLD OVERHEAD
25 box jumps
15 Pull ups
Round 3: PULL UP BAR HANG
25 power clean
15 HSPU
Round 4: HS HOLD
25 back Squat
15 shoulder to OH
Round 5: BB FRONT RACK HOLD
25 KB Swing 53/35
15 Burpees

WEDNESDAY 5-24-17

 

WARM UP

3X
100 m run
8 X MedBall Ground to OH
8 X shoot thrus
8 xLunge w instep
8 XReverse Snow angels

BARBELL WARM UP

STRENGTH COMPLEX

Power Clean + Squat Clean + Jerk
1,1,1
*Work up to a heavy single for the complex and hit this for 3 singles, rest between as needed. Try to get up to 90+ % of your best power clean for the complex!

WOD

PARTNER 1 goes a round then Partner 2 Goes

if doing individual rest the time it took you for a round (not 1 min rest)

4RFT:
10 CAL Row
6 Burpee Box Jumps (30/24″)
6 DB CLEANS 50/35 (Double Db Cleans)                       6 DB LUNGE IN FRONT RACK

 

 

TUESDAY 5-23-17

TUESDAY
WARM UP
3 X
100 m Run
10 Leg swings
25 ft m High knees
25 ft Butt kickers
25 ft Side Shuffle L/R
25 ft bear crawl
4 X Wall walks
GYMNASTIC TEST OUT
3 Attempts at Max Set of Kipping HSPU
Level out w plates if using an average mat

Scaling:
Head To Mat
Abmat

WOD
5 Rounds (Start slow and warm up to it!)
1 minute Run (set distance on ground that is about a minute)
1 minute Row Calories
1 minute DU
1 minute Rest
*Try to get just a bit faster each round until the last 2-3 rounds are tough! sub run with  burpees

MONDAY 5-22-17

WARM UP 3Rds x 10
200 m run
BANDED SQUATS
PULL APARTS
RING ROW
LUNGE W/ Trunk rotation

STRENGTH

Back Squat
1,1,1,1,1,10
*Work up to a heavy single for the day, then drop and hit 1 set of 10 thats tough!

WOD
50-40-30-20-10
Sit Ups
25-20-15-10-5
Dumbell Snatch (Alt arms) 50/35
*Move at a steady pace throughout! Power snatch is ok

POST WOD 3X
10-8 -6
Bulgarian squats w/DB (each leg )
10-10-10
WIDE GRIP PULL UPS

FRIDAY 5-19-17

WARM UP 3X
100 m Run
10 Step up
10 K2E
10 Jumping squat

WOD (32min)
4 rounds, 1 min per station, of:
Row Calories
Rest 1 min
T2B
Rest 1 min
WALLBALLS
Rest 1 min
Burpee Box Jump Over, 24/20 in
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

THURSDAY 5-18-17

WARM UP 3X 10 min
20-30 DU
10 banded squats
25 ft Death march
25 ft Spider-Man push up
STRENGTH WOD
10 MIN AMRAP
Complete As many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
**(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
REST 5 MIN
THEN FOR TIME
CONDITIONING WOD
MEAGAN
21-15-9
BURPEES
KBS
DU

WEDNESDAY 5-17-17

WARM UP
3X
200m Run
10 walking Lunge
10 ring Row
10 Banded goodmorning
10 Slamballs
10 Sots Press
(w/2.5/5 #Plate)

STRENGTH
EMOM X 2 for 12 Min
Speed Deadlifts 12 x 2 Reps w/Bands
*Use 55-60%+ of your 1RM and add a band. Do these EMOM style. Focus is SPEED of the barbell!
(Green)
WOD

6 Rounds for time
20 Weighted sit ups (20/14 medball)
10 Single Arm Dumbbell Overhead Squats 55/35
*Alternate arms each round, Rounds 1,3,5 are right arm and 2,4,6 are left arm.