Thursday, Oct. 1, 2015

Warm Up: 2 rounds

  • 30 Sec Handstand
  • 10 Lunges
  • 10 Pass Throughs
  • 5 Box Jumps

Strength/Skill:

Every 4 min for 20 min

5 Front Squats @ med

5 HSPU

WOD: For Time

400 m Run

25 KB Swings 45/35

800 m Run

25 KB Swings 45/35

400 m Run

* Russian KB Swings

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Chris working on snatch drills.

 

Wednesday, Sept. 30, 2015

Warm Up: 2 rounds

  • 400 m Run
  • 10 AMSU
  • 10 Air Squats
  • 30 Sec Handstand
  • 10 Lunges

Strength/Skill: 

EMOM for 5 mins – 5 Push Press @ med weight

then

Muscle Up/Pull Up Practice – 10-15 min

WOD: “Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

 

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Jen always giving her best!

Tuesday, Sept. 29, 2015

Warm Up: 2 rounds

  • 10 Cal Row
  • 5 Box Jumps
  • 10 OVH Squats
  • 10 Pass Throughs
  • 10 Ring Rows

Strength/Skill:

Every 2 min for 10 min – Above knee Pwr Sn x 3 @ 60%

then

7 min MAX Double Unders – ABSOLUTELY NO SINGLES!

WOD: 3 RFT

50 AMSU

20/15 Ring Dips

10 OVH Squats 95/65

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Riley – talk about focus!

 

Monday, Sept. 28, 2015

Warm Up: 2 rounds

  • 200 m Run
  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Lunges
  • 10 KB Swings

Strength/Skill:

Every 2 min for 16 min – find One Rep MAX Back Squat

WOD: For time:

21 – 15 – 9

Thrusters 95/65

Burpee to Plate

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Richard working on his rope climb.

 

WOD 26SEP15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 30 Sec Wrist/Forearm Stretch
  • 5 Box Jumps

Strength/Skill:

EMOM for 10 min – 20 DU

WOD: Open Workout 13.4

7 min AMRAP

3 Clean & Jerk 135/95

3 T2B

6 Clean & Jerk 135/95

6 T2B

9 Clean & Jerk 135/95

9 T2B

12 Clean & Jerk 135/95

12 T2B

15, 18, 21 and so forth until time runs out…

WOD 25SEP15

Warm Up: 2 rounds

  • 200 m Run
  • 10 Lunges + Twist
  • 10 Pass Throughs
  • 10 Air Squats
  • 30 Sec Handstand

Strength/Skill:

Every 2 min for 10 min

* 3 Back Squats @ 70% of 3 rep MAX

* 3 Press @ med

then

Rope Climb Practice – 10-15 min

WOD: 3RFT

10 One Arm KB Sn + Lunge 45/35

20 KB Swings 45/35

10 Burpee to 6″ Target

then

1 min MAX Cal Row

Help Support IRRC

As many of you may know Attila, the ninja warrior at our box, is on the Indian River Rugby Club. His club is doing a fundraiser through Jersey Mike’s. Let’s all show our support and help his club out. Look for the cards at the box that you can present to Jersey Mike’s. If the cards run out you can still go and ask for the $3 sub to support the club. Jersey Mike’s has a card at the register that they’ll scan.

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WOD 24SEP15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 30 Sec Chest Stretch
  • 10 KB Swings
  • 20 DU

Strength/Skill:

Every 2 min for 14 min – find MAX Power Snatch

WOD: 12 min AMRAP

10 Snatches (Full) 95/65

4/2 Muscle Ups

Sub:

2:1 C2B

4:1 Ring Rows

 

WOD 23SEP15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 KB Swings
  • 10 Scorpions
  • 10 Lunge + Twist
  • 5 Box Jumps

Strength/Skill:

EMOM for 5 min – 5/10 Ring Rows

WOD: For time

200 m Run

25 Wall Balls 20/14

400 m Run

25 AMSU

800 m Run

25 AMSU

400 m Run

25 Wall Balls 20/14

200 m Run