9.20.16

why so serious

warm up

coach picks

________________________

Gymnasty

AMRAP in 7 mins

10 alt pistols

10 ft handstand walk

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WOD:

For time:

150 bar facing burpees

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Extra Credit:

4 rounds

5 push press (increase weight)

rest 1 min

10 front rack lunges (increase weight)

rest 1 min

7.8.16

laurenfisher

Warm up;

coach picks

___________________

Strength:

front squat

2/2/2/2/2

_________________________

Skill:

handstand walks and pistols

______________________

WOD:

18 min alternating EMOM

10 foot handstand walk

6 pistols

__________________

Cool down:

200 m walk

6.16.16

hangry

Warm up:

coach picks

____________________

Skill:

pistols

__________________________

WOD:

12 min AMRAP

10 Kettle Bell sntaches 53/35

8 pistols

6 C2B

_________________________

Cool down: 200 m walk

____________________________

Cash out: ME plank hold

5.27.16

tired

Warm up:

coach picks

____________________

Skill:

pistols

_______________________

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

1.28.16

muscle up yes

Warm up:

coaches choice

____________________

Skill: Double unders

____________________________

WOD:

5 rounds for time:

10 alternating pistols

8 DB Strict press 50/35

2 ring muscle ups

____________________________

Cool down:

200 m walk 

mobility with bands for shoulders

1.14.16

heart over mind

Warm up:

coaches choice

then 

flush the toilet freeze tag

___________________

Strength:

3 sets Max reps strict *unbroken* pull ups

____________________

WOD:

13 min AMRAP

5 Hang Power Cleans 135/95

7 HSPU

9 pistols

________________________

Cool down:

200 m walk 

12.30.15

new years 2

Warm up:

coach picks

_____________

Mobility:

shoulders

________________

WOD:

For time:

50 KB Swings 70/53

50 pistols

50 t2b

50 Wall balls 20/14

___________________________________

Cool down:

200 m walk

12.15.15

kettlebell reindeer

Warm up:

coaches choice

______________

Strength:

find

5 rep max front squat

_________________________

WOD:

3 rounds for time:

20 KB swings 70/53

10 pistols

4 wall walks

_________________________________

Cool down:

200 m walk

8.20.15

chLK

Warm up:

20 easy pulls on rower

20 shoulder dislocates

10 v ups

20 med pulls on rower

30 sec small arm circles

3 bridge ups

20 hard pulls on rower

________________

Strength:

Press

40% x 5

50% x 5

60% x 5

________________________

WOD:

21-15-9

HSPU

cal row

___________________________

Cool down:

200 m walk

____________________

Extra credit: 

30 pistols

7.15.15

myprecious

Warm up:

400 m run

30 sec handstand hold

20 jumping jacks

10 air squats

12 mountain climbers

spiderman crawl wall to wall 

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Mobility:

shoulders- lacrosse ball

banded hip liberator- 2 mins each leg

_____________________________________

WOD:

12 min alternating EMOM

6  deficit HSPU 45/35

6 pistols  (weighted for advanced athletes) (3 each leg)

______________________________________

Cool down: 

200 m walk

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Extra Credit: 

1 mile run for time

*log time into zen planner*