Thu WOD 10/29/15

5:30a, Noon, 5:30p Endurance WOD “Michael Myers” 1 Mile Run 2k Row *100m Shuttle Sprint after each 500m* 20 UNBROKEN Wall Balls *If you drop the ball, you have to start over*   6:30p KB WOD with Coach Meg 10 Minute EMOM (HEAVY KB) Odd Minutes – 6 KB Front Squats & 6 KB Push-ups Even…

Tue WOD 10/27/15

Strength10-26-3
Front Squats
Work to a heavy single, then;
3 Sets x 1 Rep @ 90%

 

WOD
7 Minute AMRAP, Ascending Ladder:
1 Wall Ball (20/14)
1 C2B (Chin-up Grip)
*Ascend by 1’s*

Rest 5 Minutes, then;

7 Minute AMRAP, Ascending Ladder:
1 OHS (135/95)
1 GHD Sit-up
*Ascend by 1’s*

 

Keefa1

Thu WOD 10/22/15

5:30a, Noon, 5:30p Endurance WOD 4 100m Sled Sprints 400m Run 3 100m Sled Sprints 800m Run 2 100m Sled Sprints 1200m Run 1 100m Sled Sprint 1 Mile Run   6:30p KB WOD with Coach Meg “Bad Lamar! Bad!” 10 Minute AMRAP: 10 KB Overhead Squats (double KB) 10 KB Bottoms up Cleans (alternating) 10…

Wed WOD 10/21/15

Comp class 5-6:30p (be prepared for several beat downs). **NOTE:  LAST COMP CLASS WILL BE 10/28/15, NORMAL 5:30p RESUMES IN NOVEMBER** Regular classes 5:30a, noon, and 6:30p (NO 5:30p REGULAR CLASS) Strength Snatch Complex 2 Snatch High Pulls Full Snatch Work to a heavy single from the blocks (bar just below the knees) DO NOT do…

Mon WOD 10/19/15

Strength
Snatch BalanceUSE2
Find heavy single

WOD
7 Minute AMRAP
Ascending ladder of:
1 Ring Dip
1 KB Swing
Ascending by 1’s (1,1; 2,2; 3,3…)

Rest 5 minutes, then;

7 Minute AMRAP
Ascending ladder of:
1 Deadlift (315/205)
1 T2B
Ascending by 1’s (1,1; 2,2; 3,3…)

 

Keefa1

Thu WOD 10/15/15

5:30a, Noon, 5:30p Endurance WOD For Time: 500m Sprint Row 400m Run 2 500m Sprint Rows (1 min. rest between) 800m Run 3 500m Sprint Rows (1 min. rest between) 1200m Run 4 500m Sprint Rows (1 min. rest between) 1 Mile Run   6:30p KB WOD with Coach Meg “Freddy Kettlebells” KB EMOM to failure:…

Wed WOD 10/14/15

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes 5:30a, noon, and 6:30p (NO 5:30p REGULAR CLASS)   Strength Deadlifts Work to a heavy 3, then; 3 sets x 2 reps @ 90%   WOD For Time: 50 Overhead Squats (135/95) 50 Toes to Bar 50 Calorie Row (damper set @ 10) 50 Box…

Fri WOD 10/9/15

Strength Back Squats Work to a heavy 5, then; 5 Minute EMOM of 5 back squats per minute @ 65% of single Then add 5% per minute until failure Same reps as EMOM WOD 7 Minute AMRAP: Ascending Ladder of: Clean (any) x 1 (225/135) GHD Sit-ups x 1 (1-1, 2-2, 3-3…) Rest 3 minutes,…

Thu WOD 10/8/15

5:30a, Noon, 5:30p WOD091415-3

 

Endurance WOD
“Hannibal Lector”

6 500m Sprint Rows
*1 minute rest between rows*
1 Mile Run

 

6:30p KB WOD with Coach Meg
“Halloweener”

15 minute AMRAP:
KB Floor Wipers
KB Push Press
KB Thursters

 

7:30p Mo Yo
A little mobility, a little yoga

 

Keefa1

Wed WOD 10/7/15

Comp class 5-6:30p (be prepared for several beat downs).  10-5-5DSC_0121DSC_0147

Regular classes 5:30a, noon, and 6:30p (NO 5:30p REGULAR CLASS)

 

Strength
Strict Press
Work to a heavy 2, then;
3 sets of 2 reps @ 90%

WOD
40 C2B
30 Burpees (to 6″ target)
20 Deadlifts (225/145)

 

Keefa1