9.8.16 MAGGIES WOD

karen

Maggies Warm up

2 rounds

200 m row

10 air squats

bear crawl

perfect stretch

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Mobility

Roll out quads/IT band

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WOD

3r4t

15 cal row

12 burpee box jumps 24/20

9 deadlifts 185/135

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Extra Credit:

5 sets of 5 reps of strict pull ups (or with bands)

8.17.16

images (2)

warm up

coach picks

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Skill

freestanding handstand holds

and

ring dips

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WOD

AMRAP in 10 mins…..

40 burpee box jumps 24/20

40 pull ups

20 burpee box jumps 24/20

20 C2B pull ups

10 burpee box jumps 24/20

10 Bar Muscle ups

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Cool down: 

200 m walk 

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Extra Credit: 

MOBILITY- Lacrosse ball on pecs

5.25.16

lean

Warm up:

coach picks

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Skill: bar muscle ups

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WOD:

For time: 

1000 m row

10 burpee box jumps 24/20

700 m row

15 burpee box jumps 24/20

500 m row

20 burpee box jumps

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Cool down: 200 m walk 

3.24.16

strength to leave me

Warm up:

coach picks

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Strength:

Overhead Squat

65% x 5, 75% x 5, 85% x 5

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WOD:

3 rounds for time:

10 kettlebell snatch (alternating) 53/35

12 burpee box jumps 24/20

30 DU’s

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Cool down:

200 m walk

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Extra Credit/test:

As many DU’s as possible in 1 minute (log in your WOD log book)

2.1.16

CFATB SofA

Warm up:

coach picks

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Strength:

Dead Lift

40% x 5, 50% x 5, 60% x 5

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WOD

4r4t

400 m run

20 AMSU

20 burpee box jumps 24/20

10 Sumo Deadlift High pulls 75/55

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Cool down: 200 m walk and roll out glutes and hammies

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Extra Credit: Work on Double unders

100 for the proficient athlete

75 for the so so

50 for the “uhhhh ok I suck sometimes”

25 for the “I can do 2 or 3”

100 UNBROKEN singles for those that just smack themselves with the rope repeatedly 

12.1.15

mistletoes to bar

Warm up:

coaches pick

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Skill

skin the cat

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WOD:

13 min AMRAP

15 burpee box jumps 24/20

5 ring dips

5 HSPU (no mat is RX)

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Cool down:

200 m walk

6.3.15

HSPU

Warm up:

400 m run

25 shoulder dislocates

3 bridge ups

9 jumping pull ups

30 sec HS hold

15 sec hold at bottom of ring dip

15 sec hold at top of ring dip

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Mobility:

stretch shoulders and chest

1 min each side

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Skill/Strength: 

1RM bench press

(split up into small groups to share the benches)

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WOD:

12  min AMRAP

3 bar muscle ups

6 pistols

9 ring dips

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Cool down:

500 m row

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Extra Credit:

10 mins Mobility preferably on shoulders

5.27.15

misery

Warm up:

500 m row

10 tuck jumps

wall to wall lunge walk

10 push ups

30 sec handstand hold

5 tuck jumps

3 cartwheels

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Mobility:

psoas

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WOD:

For time:

100 burpee box jumps 30/24

(25 min time cap)

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Cool down: 200 m walk

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Extra Credit:

Accumulate 90 secs at the top of the rings

(keep rings in tight SQUEEZE) then

Accumulate 90 secs at the bottom of the ring dip