March 23, 2017

Strength/Skill 3 sets: Sled Push 40yds @ bodyweight 10 Lateral Hurdle Jumps WOD 2 couplets both 3 sets x 1 minute stations: Couplet 1 Thrusters (75)(53) Pullup + Toe to Bar Rest 3 minutes Couplet 2 Double-Unders Row for Meters

March 21, 2017

Strength/Skill Weighted Pullup 1 rep max or Pullup program WOD AMRAP in 12 minutes: 3 DB Shoulder to Overhead 6 DB Reverse Lunges 6 DB Shoulder to Overhead 12 DB Reverse Lunges 9 DB Shoulder to Overhead 18 DB Reverse Lunges 12 DB Shoulder to Overhead 24 DB Reverse Lunges …continue sequence fo...

March 20, 2017

Strength/Skill Floor Press 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 5lbs 15 Band Rows after each set WOD 5 rounds for time: 10 Hang Power Cleans (135/93) 20 Ring Dips for men, 10 Ring Dips for women

March 18, 2017

“Luck of the Irish” 9 movements will go into the hopper…each class will select three movements at random and complete the workout as follows: 17 Minutes 17 reps – movement 1 17 reps – movement 2 17 reps – movement 3 Movements will be listed on the whiteboard…...

March 17, 2017

Strength/Skill Front Squat 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 10lbs WOD AMRAP in 15 minutes; 5 Chest to Bar Pullups 10 KB Swings (55/35) 20 Overhead Wallking Lunges (10L arm, 10R arm) R+: 5 Muscle-Ups

March 16, 2017

Strength/Skill Bar Dip 3 rep max or Dip Program WOD “Complement” 6 rounds for time: 10 Handstand Pushups (head to abmat) 10 Calorie Row R+: Men use 45lbs on each side of abmat, Women use 25lbs on each side of abmat

March 15, 2017

Strength/Skill Clean 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 5lbs WOD “Hangin’ with Annie” For time: 50 Double-Unders 25 Toes to Bar 40 Double-Unders 20 Toes to Bar 30 Double-Unders 15 Toes to Bar 20 Double-Unders 10 Toes to Bar 10 Double-Unders 5 Toes […]