10.06.2021 Partner WOD

Warm Up
2 rounds
2:00 row- pick up the pace on the last 30 seconds
10 rower pike ups
10 Russian baby makers
5 each underswitch to crab reach




Strength
A. 5 sets of 3 behind the neck split jerks @ light weight
take a 3 second pause in the catch

B. 5 sets of 3 power clean + 1 push jerk
all sets at 70-75% of max clean & jerk


WOD
"Powerhouse"
with a partner- switch when the sled pull is complete
15:00 AMRAP
A. sled pull x 50m + 2 plates on sled
B. AMRAP
5 power cleans 135/95 115/75 95/65
4 each side lateral hops over the barbell
*partner A works on the sled pull while partner B completes as many rounds as possible of the power cleans and lateral hops. Total hops = 8 reps. Score is how many rounds and reps of the AMRAP

08.05.2020

Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch



Strength
4 sets

A. front squats x 4 reps @ 3331 @ 70-75%
B. chainsaw rows x 8/side @ 2110

WOD
"Pants of Fire"
3 rounds
9 TTB   
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

Rest 3:00

3 rounds
9 TTB
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

TTB or perform the hanging knee raise drill with a heavy KB and orange band.  Here is a video of the drill: 
https://www.instagram.com/p/B0RxrD4Ad2h/

07.14.18 Hammer Time

Bring a Friend today for class!  7, 8 or 9am. It's always better wodding with a friend

Make up Strength/Skill

WOD 20:00 AMRAP- partners- each person needs to complete one set of reps of an exercise before their partner can complete the next exercise. So partner A does all the hammer strikes, then partner B does all the lateral hops. The next round partner B will do the hammer strikes and partner A will do the lateral hops.

'Hammer Time' 20 reps total hammer strikes 20 reps total lateral hops over the DB 20 reps total alternating DB snatch 50/35 35/20 20 reps sit ups

**after each completed round both partners need to do a Single arm DB OH carry to the pylon and back- switch arm with weight at the pylon

12.16.17 'The Sandlot'

Make up Strength/Skill WOD The Sandlot Teams of 3 Total 21 rounds- relay style 10 Sandbag front rack lunges (5 each side) 10 Sandbag ground to shoulder (alt. sides) 20 Lateral hops over sandbag 200m Row