Archive | January, 2017

Wednesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
100 Jump Rope
50′ Bear Walk
50′ Inchworm
50′ Crab Walk

WOD:

“Barbara”
5 Rounds, Each For Time:
20 Pullups
30 Pushups
40 Sit-Ups
50 Squats
Rest 3:00 between rounds

TIMECAP: 42:00

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Tuesday’s WOD

Warm-up:

EMOM 10, alternating:
a) 8 Goblet Squats @ 30X1 Tempo
b) 0:50 Row or Bike

Strength: 

Back Squat 4-4-4-4-4

WOD:

5 Rounds for Total Reps:
0:30 Row/Bike for Calories
0:30 Rest
0:30 Thrusters, 95#/65#
0:30 Rest

Extra Work: Push Press 5-5-5-5

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Monday’s WOD

Warm-up:

4 Sets:
5 Power Clean from Hip
5 Front Squat
5 Clean from below knee
5 Transition Rocks (Incline, Supine, or Elevated)

Strength:

1 Clean EMOM for 15 Rnds

WOD:

“Tyler”
5 Rounds For Time:
7 Muscle-Ups
21 Sumo Deadlift High Pulls, 97#/70#

U.S. Army 1st Lieutenant Tyler E. Parten, 24, of Arkansas, died September 10th, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. Parten is survived by his mother, Lona; and brother, Daniel.

TIMECAP: 15:00

Extra Work – Assault Bike:

2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

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Friday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
5 One Legged Squats, left
5 One Legged Squats, right
10 Stationary Inchworms
15 Hollow Rocks

Gymnastics:

3 Rounds For Time:
15 Toes-to-Bar
50′ Handstand Walk

TIMECAP: 9:00

WOD: 

75-50-25 For Time:
Kettlebell Swing, 35/25
Squat
Pullup

TIMECAP: 22:00

Extra Work: Overhead Squat 4RM

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Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 3 Clean High Liftoffs + 3 Front Squats
b) 3 Power Clean + 3 Squat Clean
c) 5 Half Kneeling Press/side

Strength:

2 Cleans Every 90 Seconds for 10 Rounds

WOD:

AMRAP 9:
9 Squat Clean Thrusters, 115#/75#
9 Handstand Pushups

Extra Work: Power Jerk 4RM

 

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