Dec 10, 2017

Monday 2017.11.11

Warmup

Jog/Run 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
8-10 GHD hip extensions
10-12 PVC overhead squats
Then
Empty bar technique work

WOD

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.  Warm up and do technique work with an empty bar, then make small increases in weight, working up to the best load you can handle with good form.

Post loads to Comments.

Dec 7, 2017

Friday 2017.11.8

Warmup

50 Single unders
50 Double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
“Junk Yard Dog” warmup with lifting partner
Then
3XBurgener Warmup for Clean (PVC and or empty barbell)
Press Progressions (PVC and or empty barbell)

WOD

“Let’s Lift a Ton”
With a partner, load a bar with the weight of your choice and perform clean and jerks until you total 2000 lbs. Perform the WOD in an “I go – you go” fashion.

Post time, weights, and reps to Comments.

[Number of reps to equal 2000 lbs.]

Dec 6, 2017

Thursday 2017.11.7

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 GHD hip extensions
10-12 DB/KB Shoulder press
10-12 Walking lunges

WOD

Complete as many rounds as possible in 7 minutes of:
75-lb. sumo deadlift high-pulls, 9 reps
6 single-leg squats (pistols), alternating
3 handstand push-ups

Post rounds completed to Comments.

Dec 5, 2017

Wednesday 2017.11.6

Warmup

50 Single unders
50 Double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10-12 Air squats
8-10 Toes to Bar

WOD

For time:
50 double unders
3 pull ups
40 double unders
6 pull ups
30 double unders
9 pull ups
20 double unders
12 pull ups
10 double unders
15 pull ups

Post time to Comments.

Dec 4, 2017

Tuesday 2017.11.5

Warmup

150 Side Straddle Hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
8-10 GHD hip extensions
10-12 PVC overhead squats
Then
Progress to working load

WOD

Front Squat
3-3-3-3-3
Follow each set with 5 box jumps

Post loads to Comments.

Dec 3, 2017

Monday 2017.11.4

Warmup

Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
Row 200m
5-7 Burpees

WOD

3 rounds, 8 Minutes per round:
Row 1000m (round 1), 750m (round 2), and 500m (round 3)
In the remaining time after each of the three rows, perform as many rounds as possible of:
5 pull-ups (strict/kipping/jumping/banded/ring row)
5 lunges per leg
5 box jumps (24/20)
5 push-ups
Rest 2 minutes between each round.

Post row times and rounds completed to Comments.

Nov 30, 2017

Friday 2017.12.1

In order to deconflict scheduling of another large group at the Bubble gym in the a.m., the 0530/0630 WOD is different than the 1600 WOD.

Warmup

500m row
Inchworm out
Spiderman back
2 rounds, not for time:
10 pullups
10 pushups
10 KBS
then
“27 squats”

WOD

0530 and 0630 Classes
“300”
For time:
In teams of 2, perform 150 pullups and 150 toes to bar.
Partner A: Performs pullup/toes to bar
Partner B: Executes 20 lunges (10 out, 10 back)

Partner A performs as many pullups/toes to bar as possible while Partner B completes the 20 lunges. Once the 20 lunges are completed, partners A and B switch. All 150 pullups must be completed prior to executing the 150 toes to bar. Pullups/t2b may only be executed while the other partner is conducting lunges. Team is complete once all 300 pullups and toes to bar are complete.

Post time to Comments.

1600 Class
“Double Date”
A mash-up of two “Girl” WODs, “Karen” (150 wall ball) and “Grace” (30 clean and jerk).

This one is done in five rounds, one partner works at a time.  
Round 1: Partner A does three C&J, then partner B does 10 wall ball shots
Round 2: Partner A does 10 wall ball shots, then partner B does 3 C&J
And so on until rounds complete, totaling 150 wall ball shots and 30 clean and jerks.
That means each partner does a total of “only” 75 wall ball, and 15 clean and jerks.

Wall ball shots are to a 10’ target with 20/14lb ball
The load for clean and jerk is 135/105lb

Post time to Comments.