Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 )
*Use 60% of your 1 RM for all sets.
5 second tempo work
WOD:
5 RFT
12 Deadlifts (95/65)
8 Power Cleans (95/65)
4 Weighted Step Lunges (95/65)
Mobility:
Hamstrings
Buy Out:
4 Rounds of “Cindy”
Warm-up:
Coach’s Choice
Strength/Skill:
Run Mechanics
WOD:
Metcon (Time)
1200 Meter Run
12 Rounds
4 HSPUs
8 Pull Ups
12 Air Squats
*RX+: Strict HSPUs, C2B
Mobility:
Shoulders
Buy Out:
30 GHD Sit Ups & 30 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (5 x 2 )
*Start at 75% of your 1 RM
WOD:
Metcon (Time)
4 Person Team WOD~5 Rounds for Time and Reps
7 Snatch (95/65) (Pace Setter)
ME GHD Sit Ups
ME Calorie Row
ME Box Jumps (24/20)
*Put total rep count (including snatch reps) on the board with your time.
Mobility:
Shoulders
Buy Out:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat 5 x 3
(*At 85% of your 1 RM)
WOD:
3 Rounds
6 Overhead Squats (115/75)
12 Toes to Bar
Then,
3 Rounds
6 Cleans (115/75)
12 Chest to Bar
Mobility:
Shoulders
Buy Out:
Run 800 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Sumo Deadlift (4 x 4 )
*Use 80% of your 1 RM for all sets
WOD:
8 RFT
8 Sumo Deadlift (275/185)
100 Meter Run
4 Russian Kettlebell Swings (2/1.5)
100 Meter Run
Mobility:
Hamstrings
Buy Out:
4 Rounds of “Cindy”
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (2 Reps EMOTM for 10 Minutes)
*Use 85% of your 1 RM for all sets.
WOD:
15 Minute AMRAP
5 Shoulder Press (65/45)
5 Up and Overs (30/20)
Mobility:
Shoulders
Buy Out:
Tabata Handstand Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (20 Minutes to Find your 1 RM)
WOD:
2 Part WOD
5 Minute AMRAP
5 Slam Ball Clean Slam Ball (30/20)
100 Meter Run
Rest 1 Minute, Then
5 Minute GAFAP
1 Deficit Push Up (45/25)
1 Ab Mat Sit Up
2/2, 3/3, etc.
Mobility:
Shoulders
Buy Out:
Tabata Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Row Mechanics and Mobility
WOD:
Partner WOD~20 Minute AMRAP
Partner A: Row 250 Meters
Partner B: ME Burpees
*Switch every 250 meters.
*Score is the number of meters rowed (get the number after it stops spinning) and the total number of burpees combined.
Mobility:
Shoulders
Buy Out:
3 Rounds
Partner Wheelbarrows
*Rower to Rig, switch positions and back=1 Round
Here’s the WOD for Saturday. Please sign into your class/heat time sometime between now and Saturday morning. Make sure you’ve paid and signed up for your heat time through us. If you have any questions, let us know. There are still open spaces if you would like to join us!
Warm-up:
Get to the box 20 minutes early to warm yourself up. Briefing will begin 15 minutes prior to your heat start time. WOD starts on the hour.
WOD:
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*This hero WOD allows you to partition work however you like. Partitioning it, as opposed to going straight through, is not a scale. We suggest 20 rounds of Cindy-style work.
*We default to HRPUs unless you are wearing a vest.
Buy Out:
Stretch, cheer on the next heat, and come hang out with us. We’ll start the social around 1300 and go until whenever we leave! No grill, so bring something to share and your own beverages. Raffle will be at 1300. We have some great prizes. You can buy tickets through Wodify or with cash. $1 each. Hope to see you all there. Last heat runs around 1500.
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
3 Goats for 5 Minutes Each
WOD:
20 Minute Death By Turkish Get Up
Minute 1: 1 DB TGU (35/20)
Minute 2: 2 DB TGU (35/20)
*Continue until you cannot complete the required reps in the given minute*
*Maintain the last completed round for the remaining time*
Mobility:
Shoulders
Buy Out:
Tabata L – Sits
