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WODS 3/27-4/1


MONDAY:  3/27/2017

WARMUP:

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

REPEAT 17.5, OR CINDY ( 20 Minute AMRAP )

5 Pull-Ups

10 Push-Ups

15 Squats

 

TUESDAY: 3/28/2016

WARMUP:WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds OF

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

PAUSE FRONT SQUAT

Pause for only a brief moment at the bottom of our squat – come to a dead stop, but drive to extension immediately afterwards. This stop in actuality is less than a second in duration.

 

EMOM x 9:

Minute 1 – 3 Reps @ 50% of 1RM Front Squat

Minute 2 – 2 Reps @ 55% of 1RM Front Squat

Minute 3 – 1 Reps @ 60% of 1RM Front Squat

Minute 4 – 3 Reps @ 50% of 1RM Front Squat

Minute 5 – 2 Reps @ 55% of 1RM Front Squat

Minute 6 – 1 Reps @ 67% of 1RM Front Squat

Minute 7 – 3 Reps @ 50% of 1RM Front Squat

Minute 8 – 2 Reps @ 55% of 1RM Front Squat

Minute 9 – 1 Reps @ 72% of 1RM Front Squat

 

 

SQUAT HOPS"

10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders

10 Front Squats (95/65), 40 Abmat Sit-Ups, 80 Double-Unders

10 Front Squats (95/65), 30 Abmat Sit-Ups, 60 Double-Unders

10 Front Squats (95/65), 20 Abmat Sit-Ups, 40 Double-Unders

10 Front Squats (95/65), 10 Abmat Sit-Ups, 20 Double-Unders

Post Times to the Leaderboard below.

On the double-unders, view this as 300 repetitions for time. How we would break up 300 repetitions is a good starting point to think about when approaching that first 100. If we are developing our double-under technique, modify these counts with with either 25% or 50% attempts to preserve the stimulus.

 

WEDNESDAY: 3/29/2017

WARMUP

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

Front and Center

3 Rounds:

21/15 Calorie Row

15 Pull-Ups

9 Burpees

 

THURSDAY: 3/30/2017

WARMUP:500 Meter Row/or 400 meter Run

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

THE GHOST

6 ROUNDS OF:

1 Minute of Rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

  • Try for as many reps as possible of each exercise, not just for total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed

 

FRIDAY 3/31/2017

WARMUP:

 

500 meter row 

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

Metcon (AMRAP – Rounds)

Every 2 mins

(7 rounds)

6 Power Snatch (155/105)

10 Bar Facing Burpees

 

SATURDAY 4/1/2017

WARMUP: Coaches Choice

WOD: Teams of 2, 20:00 Cap, Complete for time in any order, alternating work and rest
100 Deadlift (95/65)
100 Hang Cleans
100 Burpee Over Bar
100 Box Jump Over (24/20)

 

Earlier Event: March 19
WODS: 3/20-25
Later Event: April 1
WODS 4/3-4/8