9.16.16

friday

Warm up

coach picks

______________________

Partner WOD

For time:

100 DU

800 m run

50 HSPU’s

30 BMU

800 m run

100 DU

(all work can be split besides the runs *run together*)

______________________________________

Cool down: 200 m walk

________________________________

Extra Credit:

Front Squat

3-3-3-3-3

5.6.16 Partner WOD

farmerscarry

warm up:

coach picks

________________

Skill/Strength: Atlas Stones

____________________

Partner WOD:

100 slam balls 25/20

100 axle bar deadlifts 155/105

100 sandbag cleans

200 m farmers carry 70/53 (2 kb’s) (any time a switch is made  or weight is set down both partners must complete 15 goblet squats)

____________________________

Cool down:

2oo m walk

4.29.16 Partner WOD

bike

Warm up:

coach picks

__________________

Strength: 

power jerk

65%x5, 75% x 5, 85% x 5

_______________________________

Partner WOD:

10 tire flips

100 cal air bike

200 DU

200 cal row

400 m sandbag run

10 tire flips

____________________________

Cool down:

200 m walk

4.27.16 “Joshie” with a partner

joshie

Warm up

coach picks

____________________

 Mobility: Shoulders

____________________________

WOD:

Hero WOD with partner

“Joshie”

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

3 rounds for time:

21 DB snatches Right arm 40/30

21 L pull ups

21 DB snatches L arm 40/30

21 L pul ups

(these are full squat snatches)

_____________________________________________

Cool down:

200 m walk

4.19.16 Partner WOD

team wod

warm up:

coach picks

_________________

Strength:

OHS

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

______________

Partner WOD:

1600 m run 

60 OHS 95/65

40 burpee box jumps 24/20

20 bar muscle ups

— the run is 200 m sprints tagging your partner in when you finish until 1600 meters is complete (8 laps)–

The rest of the work you can break up as needed

____________________________

Cool down:

200 m walk 

12.11.15 Partner WOD

snowman

Warm up:

coaches choice

___________________

Strength:

1 RM Thruster

_________________

WOD: 

Partner WOD:

3 rounds for time:

50 cal Air Bike

30 thrusters 95/65

10 partner burpees (in sync)

____________________________________

Cool down:

200 m walk

11.3.15

thanksgiving

Warm up:

coaches choice

_______________
Mobility:

QL

____________________

WOD:

Partner WOD:

For time:

2000 m row

then

30 axle bar deadlifts 155/105

30 HSPU

20 axle bar deadlifts 155/105

20 HSPU

10 axle bar deadlifts 155/105

10 HSPU

then 2000 m row

_______________________________

Cool down:

200 m walk

9.11.15 Never Forget

never forget

Warm up:

coaches choice

_______________

Mobility:

QL

_________________

WOD:

Partner WOD

20:01 min AMRAP

9 tire flips

11 over the tire jumps (over and back=1)

21 axle bar DL 185 (160 # on bar)/130 (110 # on bar)

________________________

Cool down:

200 m walk