Friday, December 19, 2014

Saturday, 20 DEC 2014

Warm Up

Coach's Choice

WOD
With a parter complete
300 Double Unders
**You can only be doing double unders while your partner holds a plate overhead (45/35)
then
Accumulate 50 Hang Power Cleans and 50 Hang Squat Cleans (mix however you want)
**You can only be doing cleans while your partner is holding a wall sit
then
Run 400 meters together


Thursday, December 18, 2014

Friday, 19 DEC 2014

Warm up

400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly situps
10 air squats

WOD

21-15-9
Hang Power Snatch (95/65)
Burpees

Post: 2×10 Barbell Row


Wednesday, December 17, 2014

Thursday, 18 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD
In any order and resting between each complete
10 Kneeling Jump Ups (add weight to find a max if you want)
3 Attempts at Max Rep Double Unders
750 Meter Row Sprint
5-10 Rope Climbs
60 Second L-Sit
25 True Back Extensions

Watch video below for Kneeling Jump Ups instructions




Tuesday, December 16, 2014

Wednesday, 17 DEC 2014



Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD
3 Rounds of:
15 Toes to Bar
18 Thrusters (95/65)


Monday, December 15, 2014

Tuesday, 16 DEC 2014


Warm up

400m Run/500m Row
10 Pass Thrus
10 Around-the-worlds
10 Air Squats
10 PVC Cleans



WOD
Every 2 minutes, For max loads:
Power Clean
3-3-3-3-2-2-2-2-1-1-1-1




Sunday, December 14, 2014

Monday, 15 December 2014

15 December is the deadline for Hoodies orders!!

WOD
8 rounds, 2 minutes on and 2 minutes off
6 Pull-ups
12 Push Press (75/55)
18 Squats
Score is total number of rounds. Start each 2 minute interval where you left off the previous interval


Friday, December 12, 2014

Saturday, 13 December 2014

Coach Lisa's going away WOD will be at 10:30. Foundations will be at 0900.