Blog Archives

WOD's Week of July 13-17

7/12/2015

Thank You! Thank You! Thank you to all of you who helped out at the Beach Brawl Saturday. Please give one of the coaches your parking stub so we can remind your money.

Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy!

WOD - July 10, 2015

7/9/2015

Strength 1:
12:00 EMOM
2 Reps Snatch Balance

Strength 2:
Max Effort Double Ring Plank Hold

MetCon:
15:00 AMRAP
50 Cal Row
40 Box Jumps
30 KB Swings (55/35)
20 V-ups
10 C2B Pull Ups

WOD - July 9, 2015

7/8/2015

Strength
10:00 E2MOM
3 Rack Pull from pins or Jerk Blocks @ 125%

MetCon:
20:00 AMRAP
Row 250
25 Sit ups
Run 200
20 Wall Balls (20/14)

Strength Class:
Part 1:
Clean Pull's & Front Rack Mobility Work

Part 2:
Bench Press
2-2-2-2-2

WOD - July 8, 2015

7/7/2015

Strength:
EMOM 10 min
Odd: 2 Ring muscle ups + 5 hollow rocks
Even: 2 Ring muscle ups + 5 superman rocks

Flexibility:
20 situps to pike
2 min of couch stretch, each leg
2 min of side split, each leg

MetCon:
21 Hang Power Snatches, 115/70
21 Lat. Barbell Burpees
15 Hang Power Snatches, 115/70
15 Lat. Barbell Burpees
9 Hang Power Snatches, 115/70
9 Lat. Barbell Burpees

WOD - July 7 , 2015

7/6/2015

Strength 1:
10:00 E2MOM
3 Rep Squat Lockout from Rack or Jerk Blocks @ 125%

Strength 2:
10:00 E2MOM
AMRAP UB Strict HSPU

Metcon 1:
3 Rounds
50 double unders
250m run
10 Axle Bar Hang power (105/65)

Metcon 2:
3:00 Cap
500m Row
AMRAP Bar Muscle ups
(compare to 2 weeks ago)

Strength Class:
Part 1 :
20:00 Shoulder Mobility

Part 2 :
10 min handstand walk practice

WOD - July 6, 2015

7/5/2015

Strength:
10:00 E2MOM
3 Reps :05 Pause Front Squats @ 50% or less of 1RM

Metcon 1:
6 Rounds for quality:
:30 Max Effort/:30 Rest:
Strict TTB
1-arm pushups
Burpees while holding object between feet
(Will take 18:00)

Rest 5:00

Metcon 2:
1:00 AMRAP
Burpee Pull Ups

Rest 2:00

MetCon 3:
1:00 AMRAP
Reverse Burpee Pull Up

WOD - July 3, 2015

7/2/2015

20:00 E2MOM
3 Reps
Romanian Deadlift
(BACK STRAIGHT!)

MetCon:
3 rounds
100ft Sled drag (Harness)
100ft Sled drag (Rope)
(225/155)

WOD July 2, 2015

7/1/2015

Strength:
Working Tabata
8 rounds each movement
:0 - :20 Static Hold (lowest time counts)
:10 Rest

Pull up hold
Ring Row Hold
Hand Stand Hold (on wall = Rx-1)
L-Sit Hold on Rings

MetCon 1:
“Cake Walk”
10:00 AMRAP
50m Zercher Lunge w/ Plate (45/25)
100m OH Plate Servers carry (45/25)

Strength Class:
Part 1 :
20:00 Hip & Ankle Mobility

Part 2 :
5x5 :05 Pause Back Squats @ 50% or less of 1RM