Saturday, June 25, 2016

IMG_7178“Believe you can and you are already halfway there.”

062516 WOD

A. Group warm up

B. Mobility

C. EMOM 20:00

Min 1: 100-meter run

Min 2: 20 wall balls to 10′ (20/14)

Min 3: 15 American KBS (53/35)

Min 4: 6-12 strict pull-ups

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06 2016

Friday, June 24, 2016

IMG_7118“Feed your faith and doubt will starve to death.”

062416 WOD

A. Two rounds:

Run 300 meters

20 Russian step-ups

6:00 time cap

B. Three sets of the following:

Supine ring rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow body hold for 30 seconds + Superman hold for 30 seconds

Rest 60 seconds

Bulgarian split squats with dumbbells x 6 / side

Rest 60 seconds

C. 3:00 AMRAP

5 deadlifts (225 / 155)

10 lateral burpees over the bar

5 toes-to-bar

Three rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

>> On-Ramp

3:00 AMRAP

5 KB deadlifts

10 burpees

5 tucks / leg raises

Three rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

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06 2016

Thursday, June 23, 2016

IMG_4721“Fire tests gold, suffering tests brave men.” — Seneca

062316 WOD

A. Three rounds of the following:

1:00 front plank (weight encouraged)

0:30 rest

1:00 Chinese plank (weight encouraged)

0:30 rest

1:00 KB oblique side bends (30 seconds per side)

0:30 rest

B. Three rounds for max reps:

1:00 row for calories

1:00 ball slams (30/20) (please use puzzle-piece mat under each ball to prevent puncturing on horse stall mats)

1:00 box jumps (24/20)

1:00 Russian kettlebell swings (53/35)

1:00 v-ups

1:00 rest

>> On-Ramp

Coaches will offer modifications at the gym

C. Mobility

1. Couch stretch (1:00 / side)

2. Pigeon pose (1:00 / side)

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06 2016