Sep 21, 2017

Friday 2017.9.22

Warmup

Run 400m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
10 air squats
10 front squats with empty bar
10 push press with empty bar

WOD

“Run From Fran”
This is a partner 20 Minute AMRAP, where
A: Runs 400 meters, while
B: Performs Fran, 21-15-9 of thrusters (75/55lb) and pull-ups
When partner A finishes the run they pick up Fran where B left off.  The score at the end of 20 minutes is the team’s distance ran and complete rounds of Fran.
This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.

Post completed rounds to Comments

Sep 20, 2017

Thursday 2017.9.21

Warmup

Row 500m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
"27 squats"
then
10 GHD sit ups
10 GHD back-extensions

WOD

Back squat: 5-5-5
Front squat: 3-3-3

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Sep 19, 2017

Wednesday 2017.9.20

Warmup

50 single unders
50 double unders
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
2 Rounds, not for time:
10 push ups
10 GHD hip-extensions
then
Burgener warm-up (adapt for clean)
https://www.youtube.com/watch?v=Y5YFU_iuwJ4

WOD

14-minute AMRAP:

In 14 minutes do as many rounds as possible of
5 Power cleans 135/95
10 Wall ball shots, 20/14lb ball
30 Double unders

Post rounds and reps to Comments

Sep 18, 2017

Tuesday 2017.9.19

Warmup

50 single unders
50 double unders
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
5 pull ups
10 push ups
"27 squats"

WOD

For time:

"Cindy"
 Complete as many rounds in 20 minutes as you can of:
 5 Pull-ups
 10 Push-ups
 15 Squats

OR

"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Post your choice and rounds completed to Comments

Sep 17, 2017

Monday 2017.9.18

Warmup

Row 500m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
2 Rounds, not for time:
10 pull ups
10 push ups
then
Progressions with PVC

WOD

Press: 3-3-3
Push press: 3-3-3
Push jerk: 3-3-3

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Sep 14, 2017

Friday 2017.9.15

Warmup

Run 400m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
"27 squats"

WOD

2-Person Team “Kelly”
5 Rounds for time:
Run 400 meters
30 Box jumps
30 Wall ball shots
How to do it:  At 3,2,1, GO! Person A begins running 400 meters while person B starts on the Box Jumps and wall ball shots.  When Person A returns from the run, they pick up on the box jump/wall ball where B left off.  B takes off on the 400 meter run as soon as A returns.  Keep rotating until 5 rounds of box jumps and wall ball shots are complete (total of 150 of each).
*Be aware that this may take more than five 400 meter runs!

Post time and number of 400 meter runs to Comments

Sep 13, 2017

Thursday 2017.9.14

Warmup

Run 400m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
10 pull ups
10 push ups
10 dumbell strict press (light)

WOD

Weighted Pull Ups
5-5-5
3-3-3
1-1-1

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