Saturday, Sept. 24, 2016

img_6769Coach Cami the Frenchie is always watching.

fullsizerender85 092416 WOD

A. Group warmup

B. Movement prep

C. In teams of two, with only one person working at a time, alternate to complete four full rounds each of the following:

300-meter run

10 power cleans (115/75)

10 handstand push-ups with deficit (45-lb plate for men; 25-lb plate for women)

>>  On-Ramp

200-meter run or row

5-10 hang power cleans

5-10 L-seated DB presses

>> Individual

Solo option will be posted on the whiteboard

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09 2016

Friday, September 23, 2016

fullsizerender84Photo by Janet

092316 WOD

A. 4:00 Tabata

L-sit / tuck off bar

Mountain climbers

B. Deadlift

70% x 3

80% x 3

90% x 3+

C. EMOM 15:00 (5 rounds)

1: 100-meter run

2: 10 box jump overs (24/20)

3: 12 toes-to-bar

>>On-ramp

EMOM 15:00 (5 rounds)

1: 100 meter row or 50 meter run

2: 8-10 step-ups

3: 10 sit-ups

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09 2016

Thursday, Sept. 21, 2016

img_7103“To change your body you must first change your mind.” – author unknown

092116 WOD

A. Three rounds of the following:

Chinese plank x 1:00

Rest 30 seconds

Left leg step-ups with dumbbells x 6-8 reps

Rest 30 seconds

Front plank x 1:00

Rest 30 seconds

Right leg box step-ups with dumbbells x 6-8 reps

Rest 30 seconds

B. 15:00 AMRAP

“Cindy”

5 pull-ups

10 push-ups

15 air squats

Every three rounds, run 400 meters or row 500 meters

>> On-ramp

10:00 AMRAP

5 ring rows

10 modified push-ups

15 air squats

Every three rounds, run 400 meters or row 500 meters

C. Mobility

Coach’s choice

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09 2016