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Life changing fitness

WOD - Oct 1, 2015

9/30/2015

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Picture
Flexibility:
2:00 Ankle Flossing (each side)
2:00 Hip Capsule Mobilization (each side)

Metcon: 

40:00 AMRAP 
​800m Run 
1:00 Plank 
1000m Row 
25 Hollow Rock 

Strength Class: 
Weighted Ring Dips 
3-3-3-3-3 

10:00 of midline stabilization work 

Hand Stand Walk Work


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WOD - Sept 30, 2015

9/29/2015

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Picture
Strength:
10:00 EMOM
2 Reps Snatch @ 5lbs more than 2 weeks ago

Metcon:
10 - 1 
Ring Row 
Ring Row Push Up 3 BW Back Squats at the top of each Min


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WOD - Sept 29, 2015

9/28/2015

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Picture
Flexibility: 
1:00 Banded Bully Each side 
1:00 Bench Shoulder Opener 
20 Spinning Tables 


Strength 1: 
10:00 EMOM 
2 Reps Push Press @ 80% 


Strength 2: 
5:00 EMOM 
Muscle Ups 
(Lowest Reps = score)

MetCon: 
10:00 AMRAP 
10 HSPU 
10 Pull Ups 
10 Double KB Swings 


Strength Class: 


Clean Pull 
3-3-3-3-3 


Bent over Row 
5-5-5-5-5 between rounds 

10:00 of midline stabilization work


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WOD - Sept 28, 2015

9/27/2015

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Picture
Strength:
10:00 EMOM 
2 Reps Front Squat @ 77.5%

MetCon:
21-15-9 
Hang Snatch 
OH Lunge (95/65) 


10 burpees every time the bar is put down.


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WOD - Sept 25, 2015

9/24/2015

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Picture
Bench
10:00 EMOM
2 Reps Bench Press @ 80%

MetCon:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

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WOD - Sept  24, 2015

9/23/2015

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Picture
Flexibility:
2 rounds:
20 Rotating Plank
10 Scorpions

Then:
2:00 Super Couch hold
1:00 Banded Front Rack Hold

Strength 1:
10:00 EMOM
2 Reps Hang Clean @ 75%

Metcon:
AMRAP 10:
10 Power Snatch, 95/65
15 Calorie Row

Strength  Class:
OH Squat
3-3-3-3-3 w/ :02 pause at bottom

10:00 of midline stabilization work

Rack Pull
3-3-3-3-3

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WOD - Sept 23, 2015

9/22/2015

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Picture
Strength 1:
5:00EMOM
Strict C2B

Lowest Round is score

Rest 5:00

Strength 2:
5:00EMOM
Strict HSPU

Lowest Round is score

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats


Rest 1 minute. Repeat for a total of 5 cycles.


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WOD - Sept 22, 2015

9/21/2015

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Picture
10:00 EMOM
2 Reps Jerk @ 80%

MetCon:
20:00 EMOM
4 rounds of: :45 on/:15 off
1. Max reps of Thruster 95/65
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Double Russian KBS, 55/25 – Hold 1 KB in each hand and swing till arms are parallel to the ground.
5. Rest



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WOD - SEPT 21, 2015

9/20/2015

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Picture
10:00 EMOM
2 Reps Back Squat @ 80%

MetCon:
4 min AMRAP
8 DB Snatch (65/45)
16 DB Lunges (65/45)


Rest 4:00

4 min AMRAP
8 DB Snatch (65/45)
16 Wall Balls (65/45)



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WOD - Sept 18, 2015

9/17/2015

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Picture
Strength:
10:00 EMOM
3 Reps Sumo Deadlift @ 75%

MetCon:
Within 20:00 Complete:
1.  Max unbroken C2B Pull ups
2.  Max rep HSPU
3.  Max reps DU in 2 mins

4.  500m Row for time


MidlineAccessory Work
8:00 EMOM
:20 second Hollow Hold  
:40 second Push-up Plank Hold


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