WOD

Part A Warm Up

Coaches Choice

Part B

3 Sets
Man Maker x5
rest 2 min

Man Maker = DB Push-up + Renegade Row Right + Renegade Row Left + DB Hang Squat Clean + Push Press

Part C

2 Sets
AMRAP In 7 Min Of:
20 Walking Lunges
15 Push-ups
3 Wall Climbs
1 Rope Climb
rest 5 min
*Scale rope climbs to 10 pull-ups

Part A Warm Up

Coaches Choice

Part B

In Teams Of 4 Complete
For Time:
200 Cal Assault Bike
100 Power Snatch (135/95)
200 Toes To Bar
100 Clean and Jerk (135/95)
600 Double Unders

*Only 1 athlete can work at a time. You can perform the sequence in any order but you must complete all the reps of an exercise before moving onto another movement.

Part A Warm Up

Coaches Choice

Part B

5 Sets
Back Squat x2 @90% of 3RM

Part C

For Time:
21-15-9 Reps Of:
Thruster (95/65)
Pull-up
At the completion of your 9th pull-up perform:
1 Mile Run

*Score this workout as 2 scores. Time for fran and total time to complete fran + 1 mile.

Part A Warm Up

3 Sets
Frankenstein Walk x50ft
Side Shuffle x50ft ea. side
Jumpin Jack x30 sec
Renegade Push -up Rows x6

Part B

3 Sets
Single Arm Overhead KB Walk x100ft ea. arm
Alt. Front Rack Reverse x12 (6 ea. leg)

*Use a rack for lunges. Use a moderately heavy weight that wont alter your form.

Part C

3 Rounds For Time Of:
20 Ball Slam (20/15)
20 Hang Power Clean (75/45)
20 Sit-ups
60 Double Under

Cardio Wod 4/13/17

Warm up: 
5 min easy jog

5-10 min of running drills 

(High knees/butt kicks/soldier March/skipping/toe walking/heel walking)

10 ankle rotations (each direction) 

20 bunny hops

20 squats

WOD
800m time trial
5 min rest

Then: 

2x 600m, 2 min off

3x 400m, 1 min off

4x 200m, 30 seconds

1x 100m 

Scale accordingly. If you haven’t been regularly participating in our Cardio/Endurance class, do 400m time trial and (1) less of each interval.
 

Part A Warm up

10 Minutes

Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Wall Climb x2-3
Close Grip PVC Overhead Squat x10
Banded Face Pulls x10

Part B

4 Sets
Sotts Press x5
rest 1-2 min
Snatch Grip Push Press + Overhead Squat x1x3
rest 1-2min

*Adjust depth for sotts press to each individuals ability to perform ROM.

Part C

4 Rounds For Time Of:
9 Handstand Push-ups
12 Deadlifts (225/145)
15 Box Jump Overs (24″/20″)
18 Alt DB Snatch (50/35)
rest 4 min

Part A Warm Up

Coaches Choice

Part B

3 Sets
L-Sit x15-20 Sec
False Grip Ring Row x12
5 Sec Ring Dip Negative x5

Part C

For Time:
1000 m Row
80 Walking Lunges
60 Shoulder To Overhead (115/75)
40 Squat Cleans (115/75)
200 m Farmers Carry (53/35)

Part A Warm Up

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

Part B

5 Sets
Pause Dip High Hang Snatch x3 @80% of 1RM High Hang Snatch

*Pause for 2-3 sec in every catch position.

Part C

3 Sets
In A 4 Min Window Perform
30 Kettlebell Swings (53/35)
20 Overhead Squat (95/65)
10 Pull-up
Max Cal Assault Bike
rest 4 min

*Score is ea. rounds of AB cals. Score each round seperate.

 

Part A Warm Up

Coaches Choice

Part B

4 Sets
Assault Bike x30 sec
rest 30 sec
Battle Rope x30 sec
rest 30 sec
GHD Sit-up x30 sec
rest 30 sec
Row x 30 sec
rest 30 sec
Kettlebell Swing x30 sec
rest 3:30 min

Part C

3 Sets
Side Plank x30 sec ea. side
Table Top Hold x30 sec

Don’t forget Comp Class at 10am