Friday 7/29/16

Category WOD, by Jill Harris

kenzie

Strength

50 GHD

50 Back Extensions

*Partition as needed

**Scale: Abmat Sit-ups & Supermans

 

WOD

Row 5K

Every 2 minutes, complete 25 D/U


Tomorrow!

beach photo

 

Thursday 7/28/16

Category WOD, by Jill Harris

kip

Skill

10 min to practice kipping on the rings

*Goal is to kip yourself parallel to ground

 

WOD

25 min AMRAP:

5 hang squat clean (205/135)

2 muscle-ups

10 HSC (165/115)

4 muscle-ups

15 HSC (135/95)

6 muscle-ups

20 HSC (95/65)

8 muscle-ups

As many HSC as possible in remaining time (75/55)

**MUP Scale: 2 C2B + 2 Ring Dips 

*Score is either where you made it in the AMRAP or # of HSC at 75/55


This Saturday!

beach photo

 

Wednesday 7/27/16

Category WOD, by Jill Harris

dead

OLY at 7pm tonight!

Strength

Deconstructed Squat Cleans

3 rds:

3 shoulder shrugs (from hang)

3 hang squat cleans

3 squat cleans (from floor)

*(155/105) or (95/65)

 

WOD

Every 3 minutes for 30 minutes:

5 deadlifts (225/155)

5 bar facing Burpees

15/12 calories rowed


This Saturday!

beach photo

 

Tuesday 7/26/16

Category WOD, by Jill Harris

row

Strength

7 min EMOM:

3 shoulder press

3 push press

15 second OH hold

*Light to moderate weight for perfect form

WOD

21-18-15-12-9-6-3

Calories Rowed

Hang Power Snatch (75/55)


This Saturday!

beach photo

 

Monday 7/25/16

Category WOD, by Jill Harris

tee

WOD

100 strict pull-ups

100 burpee box jumps (24/20)

*RX for women is 1 red band

*Partition reps any way you’d like

 

Sunday 7/24/16

Category WOD, by Jill Harris

pullup

Open Gym

10 – Noon

 

Saturday 7/23/16

Category WOD, by Jill Harris

mobility

Today’s Schedule:

8am: Mobility & Performance Workshop w/ Dr. Horst

9am: Team WOD

6pm: Saturday Night Lights


Team WOD @ 9am

Teams of 2:

8 min AMRAP

Row for max meters – switch every 15 strokes

*Rest for 2 minutes

Then,

17 min AMRAP, switching every 1 rep:

20 wallballs (20/14)

16 burpee pull-ups

12 box jumps (24/20)

8 clean & jerks (135/95)

*2 scores = Total meters rowed + Total Rounds & Reps completed

Saturday Night Lights @ 6pm

3 rds:

400m run

20 GHD sit-ups

15 C2B pull-ups

10 Bench Press (185/130)

 

 

Friday 7/22/16

Category WOD, by Jill Harris

wallball

Strength

200m backward sled pull (90/70)

200 forward sled pull (90/70)

200 running sled pull (45/35)

WOD

4 rounds for time:

20 wallballs (20/14)

10 power cleans (155/105)


Announcements:

  • Mobility & Performance Class w/ Dr. Horst – TOMORROW – Saturday, July 23rd @ 8am