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Life changing fitness

WOD - Dec. 1, 2014

11/30/2014

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Picture
Strength:
Deadlift
3-3-3-3-3

MetCon:
3 rounds for time of:
40 Calorie row
30 Box Jumps (24/20)
20 push press, (115/75#)

10 burpees 

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WOD - Nov. 28, 2014

11/27/2014

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Strength
Front Squat
3 rounds
1 attempts every 2:00
2 Reps Front Squat

MetCon:
15:00 AMRAP Ladder:
RX:

Squat Cleans (185/135#)
Muscle Ups


Recreational:
Squat Cleans(135/95#)
C2B Pull ups

Increase # of reps each round (1-1, 2-2, 3-3, etc.)

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WOD - Nov. 27, 2014

11/26/2014

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Strength:
Single Arm DB Split Jerk
2-2-2-2-2 (each arm)

MetCon:
5 Rounds
10 - DB Push Ups
20 - DB Plank Row (30/20#)
30m DB Farmers Walk (30/20#)
40 - Double Unders

Lifting Class:
SUMO Deadlift
4-4-4-4-4

DB Snatch
2-2-2-2-2
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WOD - Nov. 26, 2014

11/25/2014

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MetCon:
3 Rrounds
5 Push Press (135/85)
10 Hang Clean (135/85)
15 Deadlift (135/85)

Rest exactly 1:00
Repeat for a total of 3 cycles.

Speed:
100m Sled Pull (225/155)

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WOD - Nov. 25, 2014

11/24/2014

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Strength:
Inverse Tabata Strict Pull Up
Inverse Tabata Squat
Inverse Tabata HSPU


The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

MetCon:
5k Row
 
Lifting Class:
Box Back Squat
3-3-3-3-3

Wide Grip Bench Press
4-4-4-4-4


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WOD - Nov. 24, 2014

11/23/2014

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Picture
Strength:
Zercher Squat
3-3-3-3-3

MetCon:
“Death by Burpees”
1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpees each round until you can no longer continue. (ie if you get to minuet/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)


Bonus:
“Death by Sit ups”
Same rules as above only increase sit ups by 2 reps each min.
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WOD - Nov. 21, 2014

11/20/2014

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Picture
Strength:
10 1-minute rounds of:
3 Deadlifts, (
315/205) 
60-yard sprint
Max reps Air Squat


Rest 2:00 between rounds

MetCon:
21-15-9 Wall Ball (20/14)
KB Swing (75/55)


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WOD - Nov 20, 2014

11/19/2014

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Picture
Strength
Weighted Dips
3-3-3-3-3

MetCon:
30 Walking Lunges “DB Front Rack ” (65/40)
400m Run
30 DB Snatch (65/40)
40 Burpees over DB
30 Chest 2 Bar Pull Ups / 30 Toes 2 Bar (alternate 5:5)
40 Burpees over DB
30 DB Snatch (65/40)
400m Run
30 Walking Lunges  “DB Front Rack ” (65/40)


Lifting Class:
OH Squat
3-3-3-3-3

Snatch Balance
2-2-2-2-2

Hang Snatch
1-1-1-1-1


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WOD - Nov. 19, 2014

11/18/2014

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Strength:
Hang Power Snatch
2-2-2-2-2

MetCon:
10:00 AMRAP
Fran
21 Thrusters (95/65)
21 Pullups
Grace

15 Clean and Jerks (135/95)
Karen

30 Wall Ball 20/14
Elizabeth.

21 pwr. cleans (135/95)
21 ring dips
Diane

21 deadlifts (135/95)
21 HSPU
Isabel

In the remaining time…as many snatches as possible (135/95)

Score is TOTAL Reps


Note: use two bars, one with the Fran weight and one with the Grace weight.

Picture
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WOD - Nov 18, 2014

11/17/2014

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Picture
Strength:
Inverse Tabata shoulder press, 155/105 lb.
Inverse Tabata front squat, 245/135 lb.
Inverse Tabata deadlift, 365/225 lb.


The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

MetCon:
Tabata
Push Ups
Sit ups
(Switch movements each round for a total of 16 rounds)

Lifting Class:
Rack Pull, Front Squat, Squat Clean complex.
1-1-1-1-1-1-1-1

With 3 Bars Set Up, move immediately from one movement to the next. Set Rack Pull & Front Squat @ 80% 1RM


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