Blog Archives

WOD - Sept 17, 2015

9/16/2015

Flexibility:
2 rounds:
20 Rotating Plank
15 Pancake Sit ups
10 L,R Reach
1:00 Pancake Split hold

Metcon:
40:00 AMRAP
Partner WOD
Partner 1 completes 4 laps of gym with Heavy Bag or Keg while partner 2 Rows for Calories, then switch.

Strength Class:
10:00 EMOM
2 Reps OH Squat @ 75%

10:00 EMOM
Bench Press
Odd Min:
3 Reps @ 75%
Even Min: 1 rep @ 80%

WOD - Sept 16, 2015

9/15/2015

Strength 1:
10:00 EMOM
2 Reps Snatch @ 75%

Strength 2:
5:00EMOM
C2B
Ring Dips
RX Goal is: 7 reps of each movement every Min

MetCon:
5 rounds of:
100-foot bodyweight sled push
10 bodyweight back squats

WOD - Sept 15, 2015

9/14/2015

Flexibility:
1:00 Banded Bully Each side
1:00 Bench Shoulder Opener
20 Band assisted OH Wall Squats

Strength:
10:00 EMOM
2 Reps Shoulder Press @ 75%

MetCon:
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders

Bonus:
100 Hollow Rock for time

Strength Class:
Clean Pull
3-3-3-3-3

Bent over Row
4-4-4-4-4 between rounds

10:00 of midline stabilization work

WOD - Sept 14, 2015

9/13/2015

10:00 EMOM
2 Reps Front Squat @ 75%

MetCon:
With a 20:00 minute running clock:

Every 3:00 complete:
250m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.

Rest 1:00

Your score is the total number of Clean to Overheads you complete in each of the five 3-minute rounds.

WOD - Sept 11, 2015

9/10/2015

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

MetCon :
21-15-9
Left arm KB Thruster (45/25)
Right arm KB Thruster (45/25)
100 Double Unders between Rounds
(21 – left, 21 right, 100 du’s, etc)

WOD - Sept 10, 2015

9/9/2015

Endurance:
15:00 EMOM
(3 Rounds – 1:00 Each)
Rope Slams
Kneeling Ball Slam
Burpees
Sledge Hammer
Spinning Table

Metcon 1:
10:00 AMRAP
increasing Ladder
MU (2x C2B)
HSPU

Metcon 2:
50 Burpees for Time

Strength Class:
High Hang Clean
3-3-3-3-3
@ 75%

10:00 EMOM

3 Reps Bench Press

@ 75%

WOD - Sept 9, 2015

9/8/2015

Strength:
10:00 EMOM
3 Reps Jerk @ 75%

MetCon:
5 rounds
25 cal row
25 wall balls (20/14)

WOD - Sept 8, 2015

9/7/2015

Strength:
10:00 EMOM
3 Reps Back Squat @ 75%

Metcon 1:
5-4-3-2-1 of:
Power Cleans, 185/135
Thrusters, 185/135

Metcon 2:
9:00 AMRAP
9 Kettle Bell Swings, 55/35
9 Burpees
9 Pull Ups
9 Box Jumps, 24/20

Strength Class:
Front Squat
3-4-5-4-3
@ 75% w :03 Pause at bottom

Bent over Row
4-4-4-4-4 between rounds

10:00 of midline stabilization work

WOD - Sept 7, 2015 - Labour Day - Noon Class ONly!

9/6/2015

4 rounds for time of:
5 Squat Cleans (205/145)
10 C2B Pull Ups
15 box jumps, 36/27 inch box
Run 400 meters

WOD - Sept 4, 2015

9/3/2015

Strength:
Turkish Get Ups
2-2-2-2-2
(1 each arm. Start with weakest arm first)

MetCon :
30:00 AMRAP
Partner Wod
400m Run
Single Arm KB OH Carry (45/25)
Partner 1 runs 400m while Partner 2 completes as many 25m lengths as possible

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