WOD

Part A Warm Up

Foam Roll x3 min
+
400 m Run
+
2 Sets
Alt. In Place Reverse Lunge x10
Banded Standing Rows x15

Part B

4 Sets
Single Arm Overhead + Opposite Arm Farmers Carry x150ft ea. side
Single Leg Weighted Glute Bridge x12 ea. side

Part C

For Time:
1,2,3,4,5,6,7,8,9,10 Reps of:
Burpee
Hang Power Clean (95/65)
Squat Box Jump (24″/20″)

Part A Warm Up

2 Min Assault Bike @60%
+
Foam Roll x4 min
+
2 Sets
Wall Squat x5 @3131
Scapular Wall Slides x5 @3131
Single Arm Overhead Lunge x4 ea. side

Part B

4 Sets
Snatch Grip Sotts Press x5
rest 90 sec
Snatch Grip Romanian Deadlift x10
rest 90 sec

Part C

4 Sets, Ea. For Time Of:
350 m Row
15 Handstand Push-ups
50 Double Unders

Part A Warm Up

Coaches Choice

Part B

3 Sets
Single Arm Ring Pull Hold x10 sec ea. arm
V-up x10 + Hollow Body Hold x15 sec
Pistol x3 ea. leg @33×1
*Go from a ring row position for false grip ring pull hold if unable to perform a strict ring pull-up or if you are unable to maintain the false grip.

Part C

AMRAP In 15 Min Of:
5 Thrusters (135/95)
8 Toes To Bar
200 m Run

 

Thank you to everyone that participated in the throw down Friday night.  Your turnout and enthusiasm before, during and after makes our community great.  We’re so happy everyone had such a great time!  Camilo, Danny, Jenni, Rich and Steve

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

In 15-20 Minutes Establish A 2RM Hang Squat Snatch

Part C

5 Rounds For Time Of:
16 Pull-ups
rest 30 sec
12 Cal Assault Bike
rest 30 sec
8 Burpee Box Jumps (24″/20″)
rest 30 sec

Part A Warm Up

Coaches Choice

Part B

4 Sets
Back Rack In-Place Lunge x10
rest 60 sec
Squat Box Jump w/step down x5
rest 2 min

Part C

EMOM For 24 Min Do:
Min 1 – 200 m Run
Min 2 – Windmill Roation Ball Slam x4 ea. side
Min 3 – Single Leg Ring Push-up x4 ea. leg
Min 4 – 200 m Run
Min 5 – Russian Kettlebell Swing x12
Min 6 – Goblet Squat x12

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform:
400 m Run (Together)
50 Back Squats (135/95)
50 Ring Dips
400 m Run (Together)
40 Power Snatch (135/95)
60 Burpees Over Bar
400 m Run (Together)
40 Muscle-ups

*Only 1 athlete can work at a time. Both athletes must run together.
**Scale for muscle-ups are 3 Pull-ups+3 Ring Push-ups per 1 Muscle-up scale. If muscle-ups are hit or miss, mix in a couple efforts at completing a couple throught the workout

THROW DOWN IS TONIGHT – DOORS OPEN AT 5:30

Part A Warm Up

Coaches Choice

Part B

4 Sets
Back Squat x3 @90% of 2RM Back Squat

Part C

For Time:
21-15-9 Reps Of:
Handstand Push-up
Squat Clean (135)
Toes To Bar

Part A Warm Up

Foam Roll x3 min
+
3 Sets
Row x1 Min
rest 1 min
Jump Squat x10

Part B

4 Sets
Single Leg KB Deadlift x10 ea. side
Single Arm DB Front Raise x12 ea. side

Part C

6 Rounds For Time Of:
50ft Walking Lunges
150ft Farmers Carry (53/35 ea. hand)
8 Strict Pull-up