Tuesday 11-1-2016
Strength: Press WOD: FT: 30-20-10 PC (95/65) Toes to Bar
Strength: Press WOD: FT: 30-20-10 PC (95/65) Toes to Bar
Strength:10 minute EMOM: 3 Back Squats @ 70% 3/2 Strict Pull-Ups WOD: 10 minute AMRAP: Russian KB Swings (53/35#) The following evening classes are canceled today 10/31: 4:00 CF Kids 5:30 All Levels 6:30 All Levels 6:30 Weightlifting 7:30 Beginners Happy Halloween!
Santora:3 Rounds of: 1 Minute Squat Cleans (155/105#) 1 Minute Shuttle Sprints (20 ft foward, 20 ft backwards = 1 rep) 1 Minute Deadlifts (245/170#) 1 Minute Burpees 1 Minute Jerks (155/105#) *Rest 1 Minute
Strength: Every 1:30 for 12 minutes (8 sets): Snatch + Hang Snatch + Overhead Squat *30 Double Unders after each set. Build to a heavy. WOD: 5 Rounds for time of: 9 Thrusters (95/65#) 9 Pull-Ups *Rest 1:1; Goal is to go fast and stay unbroken!
Skill: Ring Muscle-Ups 5 sets of: 3-2-1 Ring Dips (Scale to matador) *Hold top position for 5 seconds after each. For example, 3 ring dips, hold top for 5 seconds, 2 ring dips, hold top for 5 seconds…etc. Should be UNBROKEN. SUPERSET EXERCISE WITH: 10 Hollow/Arch Swings on Rings WOD: 7 min AMRAP: 1 Snatch […]
Skill: Every 3 minutes for 9 minutes (3 sets): 3 rope climbs WOD: For time: 400 m Run 20 Wall Balls (20/14#) 400 m Run 15 OHS (95/65#) 400 m Run 10 KB Swings (2/1.5) 400 m Run 5 Squat Cleans 400 m Run 10 KB Swings 400 m Run 15 OHS 400 m Run […]
Strength: Warm up for workout. WOD: “Bradshaw” 10 Rounds for time of: 3 HSPU 6 Deadlifts (225/155#) 12 Pull-Ups 24 Double Unders
Skill: Muscle up techniques and tips. WOD: For Time: (In a 2 person team) 300 Double Unders 150 cal row 100 wallballs 20/14 80 cal row 60 KB Sumo Deadlift High-Pull (2/1.5 pood) 40 Cal Row 20 Bar Muscle-Ups *both athletes share reps. Split reps and scheme however you want.
Strength: Every 2 minutes for 14 minutes (7 sets): Hang Snatche x 3 Reps @ 60-70% of 1 RM Snatch *Work on technique, don’t rush reps. WOD: 20 min AMRAP: 1 Strict Pull-Up 1 Push-Up 1 Air Squat 1 Sit-Up 1 Burpee 200 m run *Add 1 rep each round
Strength: Warm up for workout. WOD: 30 min AMRAP: 30 Burpee Pull-Ups 30 Clean & Jerks (135/95)