10.30.17 WARM UP 400m run or row Then 2 ROUNDS OF: 10 Russian KB swings 35/20 10 American KB swings 35/20 10 air squats 10 push ups 10 supermans SKILL – Toes to bar WOD – 10 min AMRAP 10 Toes to bar 15 American KB swings 50/35 20 Double unders / 40 singles
10.26.17 PRE Strict Press 5-5-5-5 Push Press 3-3-3-3 Jerk 1-1-1-1 WOD 4 ROUNDS FOR TIME 10 pull ups 10 cleans #135/95 10 pistol squats
10.6.17 Pre: 3 min plank Accumulate to 3 mins if not done all at once Deadlift 5×5 Wod: 10 min AMRAP 7 Front squats Rx #115/75 10 push ups/hand release push up 30 Double unders/30 singles
10.5.17 Conditioning – 10 Rounds For Time – with a partner: 15 min cap 10 Rounds total. Alternate rounds Rest when partner is working 250m row 7 push press (95/65) *3 MIN REST* Then “10 of 10” – 18 min cap Done individually 9 Burpee Box Jump Over 1 Rope Climb (Scaled = 7 Ring Rows) …
10.2.17 Conditioning – 5 Rounds Row 150m 25 Double Unders – (50 Singles) Rest 1 min between each round Strength – Back Squat – 5 x 5 @ 75% WOD –For Time – 21-18-15-12-9-6-3 Sumo Deadlift High Pull 95/65 (Sc: 75/55) Wall Balls Finisher – 3 x 15 KB Side Bends + :30 Side plank Each Side
9.6.17 PRE Bench press 5 sets of 10 @ 54% Max reps on 5th set*crossover symmetry & stretch between sets WOD 12 min AMRAP 10 Deadlifts @ body weight 20 Sit ups 30 Double unders / 60 singles
8.30.17 PRE 3 Rounds – Not for time 10 pvc good mornings with pause 9 air squats 8 walking lunges Burgener warm up Hang power clean with empty bar WOD 5 Rounds for time 15 min cap 10 burpee box jump overs 10 power cleans #135/95
7.19.17 REMINDER: NO 7AM OR 9:30AM CLASS TODAY JOLT WILL BE OPEN FOR 5PM & 6PM CLASS PRE: 500m row WOD: For time 21-15-9 American KB Swings (70/55) Toes to Bar 25 sit ups each round
7.18.17 PRE: warm up & stretch WOD: 20 min time cap 400m run 20 push presses 115/75 400m run 40 box jump overs 400m run 120 air squats
7.17.17 PRE Clean & jerk technique Work up to 70% clean & jerk WOD 15 min AMRAP DU 5-10-15… (by 5) HSPU 3-6-9… (by 3) Power C&J 205/145 (or 70% of 1RM) 1-1-1…
