Wednesday's WOD

Shoulder mobility

Overhead squat: 2-2-2-2-2-2-2
The focus is on mechanics. Demonstrate coaching points for lift. Have two coaches per lifter and have each coach look for a different coaching point. Only increase load when points are met.

Four rounds for time of:
10 Power cleans (135/95/65)
10 Burpees

Tuesday's WOD

Sled pulls: 3 x 50m each set at 60% of 1-rep max for back squat.

As many rounds as possible in 30 minutes of:
3 Weighted Pull-ups (45/35/25)
5 Strict Pull-ups
7 Kipping pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Place stall mats under the pull-up rig for dropping dumbbells.

Coming off the bar or going to ground constitutes termination of a set.

Keep track of rounds and sets (each round might take a few sets.)

Monday's WOD

Kipping pull-up clinic. Work on 5 sets of 5 kipping pull-ups.

GHD: 3x10,15, or, 20
Using a ring set precisely 12" above your maximum reach, complete 4 rounds for time of:
30 Jump and touch, alternating arms
20 Deadlifts (185/125/95)
10 Handstand push-ups

Friday's WOD

3 rounds for quality (after WOD):
5 Dumbbell Planche Throughs
Hold Planche in Tuck Position for 15 seconds

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

Thursday's WOD

"2 minute Fran"
Modify "Fran" in any way to do it in 2 minutes. For example, I did it with 22# thrusters and jumping pull-ups in 2:03.

Front squat 2-2-2-2-2-2 reps

Wednesday's WOD

For time:
90 Sit-ups
30 Deadlifts (225/155/105)
30 Double-unders
30 Overhead squats (95/65/45)
30 Pull-ups

Tuesday's WOD

Overhead squat 3x5 (3 work sets of 5)

"Isabel"
For time:
30 Snatch (any method)(135/95/65)
Use 95 pounds, 65 pounds or broomstick as needed.

Monday's WOD

Ring dips: 3 sets of max reps (after WOD)

"Elizabeth"
21-15-9 reps of:
Clean (any method)(135/95/65)
Ring dips

Saturday's WOD

In heats of 6, with a 95/65/45# bar.
For time:
10 Overhead squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee muscle-ups (or 15 Burpee muscle-up progressions)
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats

Group mobility work: Hips and shoulders

Friday's WOD

"Lazy Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift
Bench press
Clean

Load one bar to 1/2 body weight and crush through the WOD with one bar. Be sure to have a spotter ready for the bench press.

12 minute time cap. Add one second for each rep left undone.

For time:
5 Front squats (185/125)
20 Double unders
4 Front squats
15 Double unders
3 Front squats
10 Double unders
2 Front squats
5 Double unders
1 Front squat

Thursday's WOD

Clean technique review: Medball cleans then bar cleans with no weight. Look for and correct pulling arms/elbows too early.
For time:
10 Clean & jerks (165/110)
40 Doubles unders
7 Rope climbs, 15'
40 Double unders
2 Clean & jerks

Wednesday's WOD

Bar muscle-ups or muscle-up progressions.

Three rounds for time of:
8 Split snatch, alternating legs (75/50)
7 Muscle-ups
400m Run

Tuesday's WOD

Complete the following every minute for as long as possible:
Clean, 1 rep

Begin with 95/65/45 pounds (or scale as needed) and add 10 pounds every minute after each successful lift. The workout is finished when you cannot complete the clean within the time limit.

As many rounds as possible in 6 minutes of:
12 Box jump-overs (24/20)
12 Burpees
Each Burpee must finish on top of a 45/25/25# bumper.

Monday's WOD

Monday:
Tabata push jerk

To find score, multiply weight by the lowest number of reps achieved in the eight rounds.

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Saturdays's WOD

Snatch balance to OHS 3-3-3-3
OHS after snatch balance then reset barbell for next rep. Sets of 3 reps.

8 rounds of:
Run 400 meters
Rest 90 seconds

Friday's WOD

Four rounds for time of:
Run 400 meters
20 Dumbbell burpee deadlifts (35/25)

Thursday's WOD

Back squat 5-3-3-3-1-1-1

Three rounds for time of:
5 Burpees
10 Ground to overhead (95/65)
150m Row

Wednesday's WOD

Five rounds for time of:
400 meter Run
20 Pull-ups
10 Walking lunge steps, carrying 35/25# dumbbells
10 Squat clean dumbbell thrusters (35/25)

Tuesday's WOD

Turkish get-ups w/kettlebell or barbell 1-1-1-1-1
For time:
50 Wall ball shots (20/14)
25 Toes-to-bar
40 Wall ball shots
20 Toes-to-bar
30 Wall ball shots
15 Toes-to-bar
20 Wall ball shots
10 Toes-to-bar
10 Wall ball shots
5 Toes-to-bar

Monday's WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5/1 pood)
40 Pull-ups
30 Handstand push-ups

Saturday's WOD

Shoulder press 2-2-2-2-2-2-2-2-2-2 on the minute, every minute.

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Friday's WOD

Max wattage test:
3 trials, each trial is 10 pulls of a rower. Goal is to find the maximum number of watts.

Complete as many rounds as possible in 12 minutes of:
12 Push press (115/75)
12 Chest to bar pull-ups
12 One-legged squats

Power is on!

We will resume normal operations starting tomorrow at 6 am. Thanks everyone for your patience!

Thursday Evening Class Time Change

Due to the heat, we will have one class at 8 pm on Thursday at Bryn Du.

Thursday's WOD

At Bryn Du...

For time:
Run 800
Then, 50-40-30-20-10 rep rounds of:
Push-ups
Sit-ups
Then run 800m

Wednesday's WOD

Happy 4th of July!
One class only at 9:15 am. We will meet at Bryn Du.

Dumbbell "DT"
5 rounds for time of:
12 DB Deadlifts (35/24)
9 DB Hang power cleans (35/25)
6 DB Push Jerk (35/25)

Tuesday's WOD

At Bryn Du...

Three rounds for time of:
50 Dumbbell swings (35/25)
20 Dumbbell squat snatches, left arm (35/25)
50 Steps, overhead dumbbell walking lunge (35/25)
20 Dumbbell squat snatches, right arm

Wildwood Park is Closed

We'll meet at Bryn Du.

July 4th Schedule

We will have one class at 9:15 am.

At Wildwood Park in Granville for Monday's

We will WOD at Wildwood park on Monday whether we have power or not! The class schedule will remain the same this week.

Monday's WOD

"Brenton"
Five rounds for time of:
Standing broad-jump, 100 feet
Bear crawl 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it