Mon WOD 9/28/15

Strength Deficit Snatch Grip Deadlift Work to a heavy single, then; 3 sets x 1 rep @ 90% (Touch & Go) *If your form goes before you reach your max load, you’re done.* *Stand on 45# bumpers*   WOD For Time: 30 KB Swings (70/55) 30 Cleans – Any (135/95) 30 Toes to Bar 30…

Fri WOD 9/25/15

Strength251
Split Jerk
Work to a heavy 5, then:

5 minute EMOM of 1 Split Jerk every minute @ 95%
Then, add 5% per minute until failure
(same reps as EMOM)

WOD
5 Rounds for time:

60 seconds – max reps of:
Rope Climbs
Double Unders
Deadlifts (225/145)
Row for calories

 

Keefa1

Thu WOD 8/24/15

5:30a, Noon, 5:30p WOD “COOKIE LYONS” 15-9-6 Thrusters (65/45) Med Ball Cleans (20/14) Burpees GHD Sip-ups 1 Mile Run   6:30p KB WOD with Coach Meg “Turd Ferguson” 3 Rounds – 1 Minute per round of: See-Saw KB Press KB 1 Leg Deadlift Double KB Press Alternating Lunge Cash Out: 50 KB Swings 7:30p Mo Yo A…

Wed WOD 9/23/15

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 Back Squats Work to a heavy triple, then; 5 minute EMOM of 3 thrusters per minute @ 75% Then add 5% per minute until failure (same reps as EMOM) WOD 8 minute AMRAP: Ascending Ladder (1-1;…

Mon WOD 9/21/15

It’s another glorious week at ICONZ, Ya’ll! Strength Front Squats Work up to a moderate 5, then: 4 sets of 5 reps at moderate weight (It should be somewhat difficult, NOT impossible) WOD 100 Double Unders 30 Snatches (75/55) 400m Run 30 GHD or Ab Mat Sit-ups 400m Run 30 Ring Dips 100 Double Unders…

Thu WOD 9/17/15

5:30a, Noon, 5:30p WOD “LONE SURVIVOR” 500m row 15 toes to bar 15 HSPU 15 power cleans (135/115) 15 box jumps (24/20) 1 mile run   6:30p KB WOD with Coach Meg “CANNONBALL PROWLER” Sled Sprint 15 Russian KB Swings Sled Sprint 15 KB Thrusters Sled Sprint 15 KB Deadlifts Sled Sprint 15 KB Strict Press…

Wed WOD 9/16/15

Comp class 5-6:30p (be prepared for several beat downs).  091415-9

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

 

Strength
Power Clean
work to a heavy 2 then;

3 x 1 @ 90%
WOD
3 Rounds for time:
30 Chest to Bar
20 Box Jumps (24/20)
10 Deadlifts (315/205)

 

Keefa1

 

Thu WOD 9/10/15

5:30a, Noon, 5:30p WOD “SPARTAN 30”  30 DL @ 135/105 30 jumping squats 30 box jumps @ 30/24 1 mile run 250m sprint   6:30p KB WOD with Coach Meg 3:00 min. long cycle work Then, “Bells & Balls” 3 rounds for time: 20 ab mat wall ball sit-ups 20 KB SDHP 7:30p Mo Yo A…

Wed WOD 9/9/15

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes 5:30a, noon, and 6:30p   Strength: Push Jerk: work up to a heavy 3 Then: 5 minute EMOM of 3 push jerks per minute @ 75% of your heavy 3 add 5% per minute until failure WOD: 5 rounds of max reps every 60 seconds:…

Thu WOD 9/3/15

5:30a, Noon, 5:30p WOD “TOUGH LOVE” @ 95/65 20 front squats 20 back squats 20 OH squats 20 push press 20 thrusters 1 mile run   6:30p KB WOD with Coach Meg 2:30 min. long cycle work Then, “Anti-Inflammatories” 10 min. AMRAP: Alternating: 1 snatch 1 front squat I KB push press 7:30p Mo Yo A…