sarah

WOD

5 rounds for time:

2 rope climbs

10 push jerks (135/95)

10 lunges w/ bar in front rack

10 burpees

*Repeat WOD 2/17/15

 

running

Mobility

Roll out calves, hamstrings, IT band & quads

 

WOD

30 min AMRAP

500m row

400 m run

30 d/u

 

 

 

john

Open Gym

10 – Noon

Come work on skills, strength, mobility, or make-up a WOD that you missed during the week. We hope to see you there!

 

rope

Today’s Schedule:

8 am: Rope Climbing Clinic w/ Kat & John

9 am: Team WOD

6 pm: Saturday Night Lights


Team WOD @ 9 am

Teams of 3:

As Many Burpees in 30 Minutes

Athlete 1: Runs 200 meter

Athlete 2: Does as many 1 burpee + 3 wallball (20/14) combos

Athlete 3: Holds Plank

*Runner sets the pace on when to rotate

**Score is total number of burpees completed – No other movements count towards score.

Saturday Night Lights @ 6 pm

2 rounds for time of:
20 muscle-ups
7 rope climbs

 

jdm

Mental Toughness today @ 9:30 am

Rope Climbing Clinic – TOMORROW – Saturday 2/6 @ 8am

WOD

For Time:

3 Rounds of Mary

3 Rounds of Cindy

2 Rounds of Mary

2 Rounds of Cindy

1 Round of Mary

1 Round of Cindy
“Mary”

5 HSPU

10 alternating pistols

15 Pull ups

 

“Cindy”

5 Pull ups

10 Push ups

15 air squats

 

ryan

Strength/Skill

8 min EMOM:

15 second hold with chin over the bar

7 kipping swings

 

WOD

2 Rounds for time:

EMOM

30 Wall Balls (20/14)

Rest 1 min

30 Kettle Bell Swings (2/1.5)

Rest 1 min

30 Sumo Deadlift High Pull (75/55)

Rest 1 min

*The initial penalty for not completing any of the required 30 reps in the allotted 60 seconds is a 1,000 meter row. Every subsequent failure is an additional 200 meters.

**Repeat wod from 4/29/13


 

Announcement:

Rope Climbing Clinic – This Saturday, 2/6 @ 8am with Coach Kat & John. Learn to climb the rope for the first time or work on efficiency up & down the rope. 

 

hips

Strength

Squat Clean Drill from the High Hang

5-4-3-2-1

*Start light & add weight each set to reach heavy single

**Weight must start at hip crease. Focus on getting speed under the bar.

WOD

In 5 minutes:

400m run

With remaining time, max effort Power Clean (135/95)

Then, in 5 minutes:

400m run

With remaining time, max effort Push Jerk (135/95)

Then, in 5 minutes:

400m run

With remaining time, max effort squat clean (135/95)

*Score is total reps completed

**Repeat wod from 12/31/13


 

Announcement:

Rope Climbing Clinic – This Saturday, 2/6 @ 8am with Coach Kat & John. Learn to climb the rope for the first time or work on efficiency up & down the rope. 

 

amber

Strength

Weighted Box-Step Up

7 min EMOM:

10 step-ups (alt legs)

*2 DB in the front rack position (moderately heavy weight)

**Use your top leg to step up and down without using your bottom foot for assistance

 

WOD

10 rounds for time:

200m row

15 air squat jump over the rower


Announcement:

Rope Climbing Clinic – This Saturday, 2/6 @ 8am with Coach Kat & John. Learn to climb the rope for the first time or work on efficiency up & down the rope.