WOD 3-12-18
Strength EMOM 10 min
1 squat clean & 2 front squats
or
1 power clean & 3 front squats
Add weight as you go score is total weight lifted
WOD
7 Rounds For Time
9 box jumps
6 hand release push ups
3 V-ups
Rx 20″ / 24″
Rx+ 24″ / 30″
Partner WOD 3-11-18
warm up
MEDICINE BALL VOLLEYBALL !!!!!!!
1 x 30 sec easy row and 30 sec sprint
3 x
2 push ups to down dog to Sampson stretch
5 x cat dog stretch
3 rounds for time
2 to 4 person teams
3x / person: 1 min rowing sprint for calories (tag out with team mates)
10x / person: soft stone to a box
10x / person: deficit push ups
Rx 50 / 75
Rx 75 / 100
Rowing Class 3-11-18
LETS GET READY FOR THE MARATHON!!!!
Warm Up
3 min easy row
30 stroke pyramid
3 min stretch
6 X
1 min @ 80%
30 sec @90%
30 sec @ 100%
3 min rest
Banded leg stretch
FIRE FACTORY 3-10-18
5 Rounds For Time (2 person teams)
100′ LDH drags down and back
50′ Iditarod down and back (must yell “MUSH”)
50 Battle hoses
10 Herculeezes
LDH PULL!!!!
18.3
2 rounds for time (14 min time cap)
100 DU’s
20 OHS
100 DU’s
12 ring MU’s
100 DU’s
20 DB snatch
100 DU’s
12 bar MU’s
Rx 80# / 115#
Scaled: 1:1 singles, 35# / 45#, pull ups for all MU’s
WOD 3-8-18
Aerobic Base Building
4 Rounds (38 min time cap)
2 wall walks
5 x 30:30 row (30 sec sprint, 30 sec rest)
6 bent over rows
12 lateral bar jumps
600 meter run / row
WOD 3-7-18
CORE : AMRAP 10 MIN
20 oblique band twists (each side)
10 alternating R / L toe taps
3 x 10 sec plank 6 alternating oblique mountain climbers
WOD:
for time
10-20-30
Dumbell Snatches
Burpee to a target
Rx 35 / 50
M 20 / 35
WOD 3-6-18
Back Squat
8
6-6
4-4-4
then:
2 rounds for time
15 DU’s
5 sumo Deadlift High pull
5 weighted sit ups
-1 min rest-
4 rounds for time
15 DU’s
5 SDHP
5 weighted sit ups
-2 min rest-
6 rounds for time
15 DU’s
5 SDHP
5 weighted sit ups
Rx 35 / 53
M 26 / 35
WOD 3-5-18
15 min AMRAP
5 pull ups
10 Thrusters
15 Russian KB swing
every minute stop and do 8 Russian twists
Rx 65 / 95, 15 / 25, 53 / 70
M 45 / 65, 10 / 15, 35 / 53
PARTNER WOD 3-4-18
8 Rounds for time
1 building run
500 meter row (while partner does a wall squat)
15 pull ups
Partners tag off movements
Rx + C2B
Rx++ Bar MU
