Month: January 2015
SUNDAY 2.1.15 WOD
PART 1: 15 Minute Clock Intermediate: Build to a challenging pause 3RM OHS out of racks Advanced: Complete 5 Sets of 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS PART 2: “Keep It Steady” 9 Min Solo AMRAP (2 Heats) 250/200m Row 15 OHS 95/65 Scale OHS to …
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SATURDAY 1.31.15 WOD
Congrats Jan on Ramp Grads!! PART 1: 7-10 MIN Practice Hang Power Clean High Rep Technique PART 2: With a Partner. One person works at a time. 20 MIN AMRAP 100 Wall Balls 75 DUs 50 Hang Power Cleans 75/45 25 TTB or OLYMPIC WOD 1 Set of 3 Reps @ 50% 1 Set …
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FRIDAY 1.30.15 WOD
DETOX WOD RETEST PART 1: 7 – 10 MIN Warm up to Front Squat off the Rack to weight used for PART 2. PART 2: 8 MIN AMRAP 10 Pullups 15 Front Squats 115/75 20 Burpees Retests for Detox Participants must use Judge in order to have valid score OLYMPIC WOD – ACTIVE RECOVERY
THURSDAY 1.29.15 WOD
PART 1: 15 MIN Build up to challenging – Pause Overhead Squat x 2 with FULL ROM PART 2: 20 MIN AMRAP With Partner P1 completes a full round then P2 completes a full round. 10 Cals Rowing or Air Dyne 10 OH Walking Lunges 45/25 10 Russian Swings( Heavier than you would normally swing) …
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WEDNESDAY 1.28.15 WOD
PART 1: Start with a light KB that allows full ROM 3 Rounds NFT 3 Single Arm Swings R 3 OHS R 3 Windmills R Repeat all on L PART 2: 24 MIN EMOM 1. 8 to 10 Cals on the Rower or AirDyne Max Effort 2. 3 to 5 Challenging Gymnastic Movement – Bar …
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