WOD
21-18-15-12-9-6-3 reps for time of:
-Thrusters (95/65) scale (65/45) >(45/35)
– Bar-facing-Burpees over the bar.
Sunday Apr 17th, 2016
April 17, 2016 / By j0ssy
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Friday Apr 15th, 2016
April 15, 2016 / By j0ssy
Event 1
5 min
-150m Farmer carry
-200m shuttle run
-max distance handstand walk in remaining time.
*Both partners must complete the run.
*Handstands pick up from where the hands were last placed when a person comes down
*Partners can switch whenever they see fit.
Rest 5 min
Event 2: for time
7 min cap
Each partner Does:
-18 KB overhead squats
-row (250m/210m)
-3 rope climbs
At 3-2-1-go, partner 1 starts on the overhead squats, while partner 2 runs to the gym to begin the row and climb.
When partner 2 is finished with the row and climb they run to the grass to begin the Overhead squats.
When partner 1 is finished with the Overhead squats they run to the gym to start the row and climb.
Rest 4 min
Event 3
5 min AMRAP
-Carry kettle bells, both bells must be overhead. Can be carried by either partner or both.
– max double unders in remaining time.
*One partner works at a time for double unders.
*Other partner must be in handstand hold for double under reps to count
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Thursday Apr 14th, 2016
April 14, 2016 / By j0ssy
Iditarod. (45 min cap)
Teams of 4 push the sled 1200m along the 400m route (3 trips)
Ideally one person pushes at a time, but they may need assistance at certain points.
Smaller teams use the same weight but can adjust distance according to how well they do.
All male teams load four 45lb plates
All female teams load three 45 lb plates
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Wednesday Apr 13th, 2016
April 13, 2016 / By j0ssy
WOD For time
-Walking lunge 100 ft.
-21 Pull-ups
-21 Sit-ups
-Walking lunge 100 ft.
-18 Pull-ups
-18 Sit-ups
-Walking lunge 100 ft.
-15 Pull-ups
-15 Sit-ups
-Walking lunge 100 ft.
-12 Pull-ups
-12 Sit-ups
-Walking lunge 100 ft.
-9 Pull-ups
-9 Sit-ups
-Walking Lunge 100 ft.
-6 Pull-ups
-6 Sit-ups
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Tuesday Apr 12th, 2016
April 12, 2016 / By j0ssy
1. snatch: 3, 2, 1, 1, 1, 1 (NO MISSES….choose weight wisely.) the last rep would be what you would consider to be your opener for a weightlifting competition.
2. clean and jerk: 2, 1, 1, 1…..same as snatch. But if you feel you need more warm up sets, please take them. Don’t rush if it feels sketchy to move to heavy weight in only 3 sets.
3. front squat: 1, 1, 1, 1, 1 Keep moving up in weight. Build from the max weight you cleaned
Exploratory work:
3 sets of 5 Weighted GHD hip extensions. Hold weight on chest on place it on back. Start light and emphasize controlled movement through full range of motion.
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