Wednesday, 20 June 2018

Conditioning:

“Free”

200m Run

7 Clean & Jerks (135/93)*

76 Double Unders

13 Handstand Push-ups

56 Sit-ups

 

3 rounds for time

*Masters 55+ Rx (95/63)

 

 

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Tuesday, 19 June 2018

 

Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

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Monday, 18 June 2018

Conditioning:

“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

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Saturday, 16 June 2018

“Get a grip”

As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.

 

…Rest 5 minutes, then individually perform…

21 Box Jumps (24/20″)

15 Kettlebell Swings (55/35)

9 Pull-ups

Run 200m

 

3 rounds for time

Compare to Tuesday, 25 June 2013

 

 

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Friday, 15 June 2018

 

Strength:

Power Clean

3-3-3-3-3

 

For Max Load

 

Conditioning:

“All of Me”

10 Handstand Push-ups

20 Squats

30 Double Unders

20 Abmat Sit-ups

10 Kettlebell Push-ups

…rest 2 minute

 

4 rounds for time

Give your “All” each round.

Compare to Friday, 05 June 2015

 

Flexibility:

Hold Pike Sit – 2:00

Hold Side Straddle – 1:30/side

Hold Couch Stretch – 2:00 each side

 

 

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Thursday, 14 June 2018

 

REST DAY

 

Lifters/Competitors Class

Canceled the week

Wednesday, 13 June 2018

 

Conditioning:

“Gettin’ Busy”

10 Muscle Ups

20 Kettlebell Swings (55/35)

30 Knees-to-Elbows

40 Push-ups

50 Overhead Weighted Walking Lunges (35/25)

400m Run

30 Box Jumps (24/20″)

20 Chest-to-Bar Pull-ups

10 Overhead Squats (125/83)

 

For Time

Compare to Wednesday, 12 June 2013

 

 

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Tuesday, 12 June 2018

 

Skill:

Row Sprints:

500m Row at 90% PR pace*

Rest 2:00

500m Row*

Rest 2:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“What’s in a name?”

 

5 Handstand Push-Ups

10 Box Overs (24/20″)

15 Unanchored Sit-ups*

 

10 rounds for time

Compare to Tuesday, 11 June 2013

*Unanchored sit-up standard: flat hands hit the floor between your legs

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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Monday, 11 June 2018

The Monday, 0845 class is canceled. Sorry for any inconvenience. 

 

Conditioning:

“…the mice will play”

Part 1

8 minute time cap

Power Clean/Front Squat Ladder (165/113)  Masters (115/73)

1 Power Clean + 1 Front Squat

1 Power Clean + 2 Front Squat

1 Power Clean + 3 Front Squat

1 Power Clean + 4 Front Squat

etc.

 

Score = total number of Front Squats

 

Rest 7 minutes

Part 2

12 minute time cap

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

Compare to Monday, 10 June 2013

 

 

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Saturday, 09 June 2018

Conditioning:

“Squared”

Partner WOD

400m Run*

30 Kettlebell Swings (55/35)

30 Wall-Ball Shots (20/14) @ (10/9′)

30 Shoulder Touches

800m Run*

30 Burpees

30 Double-Unders

30 Toes-to-Bar

400m Run*

 

2 Rounds For Time

Compare to Saturday, 8 June 2013

*EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m increments.

 

 

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