WOD
21-15-9
Cals on rower
Weighted barbell lunges done in place 65/90lbs
Toes to bar
Dessert...
Finish with 1 set of stair as fast as possible
12 minute EMOM
8 wall balls
8 kb swings
Followed by
2:00 max effort push ups
WOD "DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
WOD
3rds for time
20 wall balls 20/16
15 T2B
10 Ring Dips
3 minute rest
3 rds for time
20/15 cal row
50 double unders 150 singles
25 AMRAP chipper
100 DU's
50 T2B
40 BAck Squat- 150/120
30 Push-ups
20 KB snatch green/yellow
10 Pull ups
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Skill Work:
Ring Dips
Class WOD:
5k Row
(30 min time cap)
Double Under Practice:
Timing Jumps
High Singles
Class WOD:
7 rounds for time
15 dead lifts (175 / 135)
15 push ups
15 wall balls (20/14)
200 Meter Run
Handstand work:
8 min EMOM
1st minute - 30 second handstand hold
2nd minute - 3 handstand wall walks
Class WOD
5 rounds for time:
20 kb swings 53/35
20 box jumps 24/20
20 Toes to bar
Work to a heavy single
Followed by:
3 reps @ 90%
5 reps @ 80%
7 reps @ 70%
WOD:
10 min AMRAP
10 hang power cleans 115/95
10 bar over burpees
Cash out: 50 double unders
1 Round As Fast As Possibile
50 wall balls
30 sit ups
10 pull ups
Run to 1st floor
10 pull ups
30 sit ups
50 wall balls
Good coaching is a good thing no matter what the sport.
Warmup: Coaches choice
Class WOD:
6 min AMRAP
10 K2E
10 Burpees
10 Deadlifts 135/95
-2 min rest-
6 min AMRAP
10 Push-ups
10 Air squats
10 Power Cleans 135/95
WELL Group11
Barbell Work:
15min to work up to a heavy 1 rep/set for the day. Please keep track of these numbers – we will be using some of them going forward
Set:
1 Deadlift
1 Squat Clean
THEN
Double Baseline
200 Singles
80 Highpulls
60 Sit ups
40 Air Squats
20 Push Ups
WOD 1:
8 min AMRAP
20 Abmat sit-ups
OH Walking Lunges 45/25# (just one trip down the blue mat)
Class WOD:
For time: (25min Time Cap)
25 Cal Row
25 KB Swings 53/35
25 Wallballs 20/14
20 Cal Row
20 KB Swings 53/35
20 Wallballs 20/14
15 Cal Row
15 KB Swings 53/35
15 Wallballs 20/14
10 Cal Row
10 KB Swings 53/35
10 Wallballs 20/14
5 Cal Row
5 KB Swings 53/35
5 Wallballs 20/14
Note: You must begin the workout on a rower. Stage your starts.
Core Work:
Tabata L Sits (hanging from the rig) – 4 mins/8 rounds :20on/:10off
Note: Scale as needed. Everyone can do this hanging from the rig. The common scaled version is hanging with the knees pulled up to above your hip crease.
+
Max effort Plank Hold
Note: Immediately following the :10 rest after the final L sit hold perform one attempt at a max effort plank hold. Your mind will want to stop before your body physically has to stop – PUSH YOURSELF. Try to feel the difference between being uncomfortable and tired vs reaching the point of max exertion.
Class WOD: Cardio, Cardio, Cardio….
30min EMOM
Even Min - 15 Cal Row
Odd Min - 15 Burpees
Note: This will be our cardio benchmark WOD. The above version is RX and I do not recommend anyone do it straight out of the gate. Here is how we will approach this. You will pick your own goal to achieve today. I did this last week setting my goal at 10 Cal Row/10 Burpees and was able to complete all rounds. I will try again in a few weeks and probably increase my numbers to 12/12. The Cal number and the burpees number must be the same. For today, think about this in terms of a number you can complete both movements in about a :35 window to give you a little bit of time to rest before the next minute. Good luck!
Warmup: Will continue to focus on overhead strength and stability
Class WOD:
For time: 20min time cap
40/30 Calorie Row
Slam ball OH Lunges x2
50 KB Swings 53/35
40 Wallballs 20/14
30 Burpees
20 Pushups
10 Slam Ball Cleans
Slam ball OH Lunges x2
Core Work:
*Tester* - 100 Abmat sit-ups for time
Warmup WOD: For time – move quickly and use this as a warmup
3 Rounds
10 DB Deadlifts #45/25
Walking Lunges with DB. Blue mat, down and back.
Note: KBs can be used instead of DBs if needed
Class WOD:
For Time:
25 Pullups
50 Burpees
25 Pullups
Note: If you are using bands to assist with pullups, let’s start working off of them. Drop the assistance or drop the bands all together. Remember these are not strict pullups so use a kip/hips to get your chin above the bar.
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warmup: Coaches choice!
Class WOD:
5 rounds – Max effort AMRAP each min
1min max effort Row
1min max effort push-ups
1min max effort air squats
1min max effort abmat sit-ups
Overhead Work:
Push Press + Hold
1x10 push press + 3 sec hold overhead – HAP
Note: Each set should be heavy while keeping overhead safety in mind. Your focus should be maintaining a tight core while driving your shoulders up to the ceiling – just like we have been working on for the past few weeks. Make sure your head is neutral and your rib cage closed.
Class WOD:
1 Round every 6mins for 30mins
5 total rounds - 2min AMRAP (4min rest)
10 KB Swings 53/35
10 Wallballs 20/14