Saturday 171021

Barbells 4 Boobs Today.  Make Sure you Sign Up for a Heat Time!!!

http://www.signupgenius.com/go/20f0c4aa8a822a5fd0-barbells1

WOD

“Grace”

30 Clean & Jerks (135/95#)

Friday 171020

Don’t Forget Barbells 4 Boobs – Saturday Oct 21!  Heats run Every 15 min from 8am-Noon.  Heat Signup Available here:  http://www.signupgenius.com/go/20f0c4aa8a822a5fd0-barbells1

Strength/Skill

Pose Running Technique

 

WOD

“Tosh”

3 Rounds

200m Run 1:1 Rest

400m Run 1:1 Rest

600m Run 1:1 Rest

Score is Total Time

 

Options if you do not wish to “Just Run” –

1: 30 Min AMRAP
400m Run, Rest 1 Min
500m Row, Rest 1 Min

 

2: 30 Min AMRAP
400m Run
500m Row
200 Single Unders

 

Thursday 171019

Don’t Forget Barbells 4 Boobs on Saturday Morning.  Heat Signup Available at:

http://www.signupgenius.com/go/20f0c4aa8a822a5fd0-barbells1

Strength/Skill

5 Close Grip Bench Press

One Set Every 2 Min for 10 Min

 

WOD

15 Min AMRAP

30 Double Unders

100′ Farmer Walk (Moderate/Heavy)

5 Dumbbell Man Makers (With 2 Dumbbells)

Wednesday 171018

Strength/Skill

Front Squat

Build to a Tough Single

One Rep Every 2 Min for 14-16 Min

 

WOD

7 Min AMRAP

7 Thrusters (95/65#)

7 Pull Ups

Rest :30

 

CASH OUT

3 Rounds

8 Bent Over Rows

5 YTLW

Tuesday 171017

Strength/Skill

Floor Press

Build to a Tough Set of 3 – Rest :30

 

WOD

16 Min AMRAP

200m Run

20 Kettlebell Swing (53/35#)

15 Push Ups

10 Hang Power Cleans (95/65#)

Monday 171016

Strength/Skill

12 Min EMOM

3 Hang Squat Snatch (Focus is technique/light-moderate load)

5 Snatch Extension (reset each rep)

 

WOD

“Jeremy”

21-15-9

Overhead Squats (95/65#)

Burpees

***Adv: 135/95# and Burpee Box Jump Over 

 

CASH OUT

TABATA Sit Ups

Saturday 171014

Good luck to Holli, Chastity, Mike & Jordan who are competing at the Festivus Games in Oxnard!

Partner WOD

“Festivus Light”

30 Min AMRAP

20 Kettlebell Swings (70/53#)
Partner 1 does KBS while Partner 2 does Handstand Hold then switch.  If Handstand Hold is broken both partners complete 5 burpees.

20 Box Jump (24/20″)
Partner 1 does Box Jumps while Partner 2 hold 45/25# Plate locked out Overhead then switch.  5 burpee penalty if static hold is broken.

20 Sit Ups
Partner 1 does Sit Ups while Partner 2 holds 70/53# kettlebell at bottom of the squat then switch.  5 burpee penalty if static hold is broken.

150m Run
Partner 1 runs while Partner 2 holds plank then switch.  If plank is broken during run, bother partners complete 5 burpees upon runners return and repeat that run.

Friday 171013

Strength/Skill

5 Rounds

3 Power Cleans + 3 Front Squat + 3 Split Jerk

One Set Every 2 Min for 10 Min

 

WOD

“Diane”

21-15-9

Deadlift (225/155#)

Handstand Push Up

Thursday 171012

Strength/Skill

3 Rounds

4 Wall Walks

15 Hollow Rocks

3 Dragon Fly

 

WOD

27 Min AMRAP – “Alphabet Soup”

200m Row
10 Overhead Bumper Plate Sit Up
10 Walking Lunge/Pistol
10 Box Jump + Step Down
200m Run

Rest 1 Min

Wednesday 171011

Strength/Skill

5 Rounds

2 Front Squats

Rest :30

10 Bent Over Row

Rest 1:00

 

WOD

12 Min AMRAP

12 Thrusters (95/65#)

12 Pull Ups

Rest 1 Min

***Adv: 115/75# and Chest to Bar