WOD 11.29.14

armstand 10m

A.
Armstand Challenge!!

B.
AMRAP 15
20 KBS (53/35)
AMRAP lunge (45/35)
Plank hold (elbows)
-lunges are rear stepping with barbell in the front rack.
-Teams of 3, everyone must work simultaneously. The pace boat is the person on the KBS, while that person performs 20 swings, another person is performing as many lunges as they can while the third is holding plank. When the person performing the swings is finished, everyone rotates responsibilities.
-Score is total lunges as a team. At each rotation, the person lunging must communicate what number they have reached to the next person so that they can pick up where the previous person left off. If communication is lacking and the number is lost or forgotten, they start again at 1.

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WOD 11.28.14

A.
Overhead Squat
-10 min to establish a heavy double
-1×2@90%, 1×2@85%, 1×2@80%
-drop sets OT2M

B.
21,15,9
snatch grip DL (155/105)
push-up
pull-up
-12 min time cap

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Thanksgiving 11.27.14

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Eat Drink and Be Merry

THANKSGIVING SCHEDULE:
Thanksgiving Day (11/27): No classes
Friday (11/28): 9am and 4:30pm classes will be available

Please make sure to sign up

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WOD 11.26.14

A.
Accumulate 50 strict pull-up in as few sets as possible
-12 min time cap
-score is number of sets needed to accumulate 50, not total time.

B.
Elizabeth
21,15,9
clean 135/95
ring dip

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WOD 11.25.14

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Finish Strong

A.
EMOM 10
1 clean DL + 1 hang power clean (mid knee) + 1 power jerk
-increase weight across EMOM

B.
AMRAP 15
RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Notes:
Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.

Burpees over the Bar- The athlete must jump with two feet over the bar and land with feet first. The athlete does NOT need to open hips when jumping over the bar.
The athlete will land horizontal to the barbell.

Ground to Overhead: The barbell will move from the ground (or below the needs if the barbell is not loaded) to overhead with the hips, knees and shoulders extended directly over the body. You may use a clean and jerk or snatch.

Chest to Bar: Kipping, butterfly or dead hang chest to bar are all allowed. The athlete’s arms must be extended at the bottom and the chest must make contact with the bar at the top.

Jumping Chest to Bar: The pull up bar should be setup so it is at least 8 inches above the top of the athletes head. The athlete must lower himself or herself so the arms are fully extended at the bottom and the chest must clearly come in contact with the bar at the top.

-Score is total reps

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WOD 11.24.14

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When you get really good, you just levitate the barbell.

A.
Back Squat
4×3
-90% of 1RM
-sets OT2M

B.
5x
15 wallball 30/20
50 double under
-15 min time cap

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