WOD 3-23-18
18.5
AMRAP 7 min
3 Thrusters
3 CTB pull ups
6 Thrusters
6 CTB pull ups
9 Thrusters
9 CTB pull ups
etc…….
Rx 65 / 100
WOD 3-22-18 Base Building
BASE BUILDING (40 min time cap)
400 meter row/ 400 meter run / 2 min bike
5 Jump to Ring Hold
10 Soft Stones
15 Overhead plate sit ups
800 meter row / 800 meter run / 4 min bike
5 Jump to Ring Hold
10 Soft Stones
15 Overhead plate sit ups
1200 meters row / 1200 meter run / 6 min bike
5 Jump to Ring Hold
10 Soft Stones
15 Overhead plate sit ups
800 meter row / 800 meter run / 4 min bike
5 Jump to Ring Hold
10 Soft Stones
15 Overhead plate sit ups
400 meter row / 400 meter run / 2 min bike
Rx 50# / 75#, 15# / 25#
M 20# / 50#, 10# /15#
WOD 3-21-18
Assessment
2 min max sit ups
WOD
4 Rounds
2 min
1 min max row for meters
1 min max singles or DU’s
-2 min rest-
Score is total meters plus total DU’s, 2 singles =1 DU
Strength
Bench Press
5-5
3-3-3
1-1-1-1
WOD 3-20-18
CORE
3 Rounds
2 Hot Lizards
10 Superman Pulses
5 V-ups to Hollow Hold
Down Dog to Sampson stretch each side
WOD
For Time
50 Thrusters
EMOM stop and do 3 pull ups
Score is total weight lifted.
You choose the weight, but it can not be changed during WOD. Tie break score is the time it takes to complete the WOD.
WOD 3-19-18
Coach Shane’s B-DAY WOD!!!
Happy Birthday coach Shane!!
3 Rounds for time (Shane has 3 cups of coffee every morning before he can “adult”)
600 meter row (100 for each kid)
43 singles (Shane is now 43)
7 burpee box jumps (Shane and Mara had their first date in July, and Burpees because everyone should work on things they hate..love ya big guy)
15 KB swings (Shane and Mara’s first date was on the 15th)
Rx 53 / 70, 20″ / 24″
M 35 / 53, 12″ / 20″
CORE
AMRAP 8 min
30 sec Enterprise
20 sec side plank L
20 sec side plank R
10 weighted superman pulses
Rowing WOD 3-18-18
Warm Up
3 min row
20 stroke pyramid
3 min stretch
ROW
3000 meter row @ 80%
-3 min rest-
7 X
1 min sprint
1 min rest
Lightweight Milo Marathon CHAMPS 2017
Partner WOD 3-18-18
10 Rounds For Time
Partner #1 does
6 T2B
6 Pull ups
-tag-
Partner #2 does
25′ weighted walking lunge
6 burpees
25′ backward run
-tag-
Partner runs outside and moves kettle bells to the next line
Alternate moves each round
Rx+ CTB, overhead walking lunges with 26 / 35 KB
Fire Factory 3-17-18
Fire Factory Baseline
100′ sled pull, 90#
100′ sled push, 90#
20 squat Pike Poles with 12# sledge
100′ tire flips
100′ farmers carry, 75# each side
WOD 3-16-18
18.4
WOD 3-15-18
Base Building
3 Rounds
2 min rowing @ 70%
2 min TABATA : KB push Press / Russian twists
2 min bike @ 70%
2 min TABATA: KB bent over row / Russian twists
2 min Rowing @ 70%
-30 sec rest between movements-
