1.15.17

Found another spare WOD to just throw out here on a Sunday for all those dedicated open gym athletes we have ūüėȬ†

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Strength:

Front Squat

2/2/2/2/2/2 With a 2 sec pause 

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WOD:

21-18-15-12-9-6-3 reps for time of:

Cals AB

Deadlift 185/135

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Cool down: 200 m walk 

8.9.16

great work

Warm up:

coach picks

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Strength:

4 rounds

10 reverse deficit lunges (increase weight)

20 jumping lunges w/ 2 x 25/15 lb DB

rest 2 min

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WOD:

4 rounds

15 sec max effort AB

45 sec rest

REST 2 min

4 rounds 30 sec max effort AB

30 sec rest

REST 2 min

4 rounds

45 sec max effort AB

15 sec rest

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Cool down: 200 m walk

7.20.16

image1 (6)

warm up

coach picks

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Skill: handstand walk

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WOD:

15 min AMRAP

5 cal air bike

10 foot handstand walk

5 toes to bar

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Cool down:

2oo m walk

5.27.16

tired

Warm up:

coach picks

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Skill:

pistols

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WOD: 18 mins to complete:

9 ring push ups

6 pistols

3 cleans 135/95

9 ring push ups

6 pistols

3  cleans 155/105

9 ring push ups

6 pistols

3  cleans 185/135

9 ring push ups

6 pistols

3 cleans 205/145

9 ring push ups

6 pistols

3  cleans 225/155

Remainder of time accumulate as many calories as possible on Air Bike!

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Cool down: 200 m walk

2.10.16

air bike so bad

Warm up:

coaches choice

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2k row for time/1 mile run if you’re up for the cold

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Mobility:

10-15 mins on shoulders and hips and whatever else YOU need.

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WOD:

Start when you are ready.

****Class does not have to go at the same time.**** 

1 mins Max cals on AB

2 min rest

1 mins Max cals on AB

2 min rest

1 min Max cals on AB

***Score is max cals total***

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Extra Credit:

3×8 Glute Ham Raises on GHD

12.11.15 Partner WOD

snowman

Warm up:

coaches choice

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Strength:

1 RM Thruster

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WOD: 

Partner WOD:

3 rounds for time:

50 cal Air Bike

30 thrusters 95/65

10 partner burpees (in sync)

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Cool down:

200 m walk

11.6.15

hulk

warm up

coaches choice

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Mobility:

lacrosse ball on traps

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WOD: Partner

150 calories for time on the air bike (guys black girls white)

every 2 mins stop and do 5 burpees together (in sync)

If not enough air bikes a few lucky athletes can choose to use the rower BUT your calories go up to 200.

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Cool down: 2oo m walk

9.15.15

happy face

Warm Up:

coaches choice

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Skill:

snatch technique

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WOD:

For time it takes to get calories and for overall time:

30/20 calories on Air Bike

as much time as needed to rest

30/20 cals on AB

as much time needed to rest

30/20 cals on AB

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Cool down:

200 m walk