Thursday, July 30, 2015

photo(973)Ha’a making the rope climb look easy — even with opihi in his hand. Keep hanging on: 2015 VA Games announcements coming soon!

073015 WOD

A. 4:00 Tabata

Double-unders

V-ups

B. Every minute on the minute for 24 minutes (6 sets of each):

Minute 1: 200/150 meter row

Minute 2: 15 wall balls

Minute 3: 100-meter run

Minute 4: 12 chest-to-bar pull-ups

>> On-Ramp

EMOM 20:00 (5 sets of each)

Minute 1: 200/150 meter row

Minute 2: 10 wall balls

Minute 3: 100-meter run

Minute 4: 12 supine rows

C. Mobility

1. Trap partner smash with PVC

1:00 / side / person

2. Quad smash with lacrosse ball

2:00 / side

3. Optional – Front delt smash with barbell

1:00 / side

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29

07 2015

Wednesday, July 29, 2015

IMG_0893Mandy is always ballin

072915 WOD

A. EMOM 9:00

Minute 1: 10 box jumps (24/20)

Minute 2: 10- calorie row

Minute 3: 10 arch to hollow (kips) off rings or bar

B. Strict press – DELOAD

40% x 5

50% x 5

60% x 5

C. “Power Elizabeth”

For time:

21 – 15 – 9

Power cleans (135/95)

Ring dips

>>On-Ramp:

For time:

21 – 15 – 9

Dumbbell hang power clean

Parallette dips

>> Optional cash out:

Run 600-meters (not for time)

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28

07 2015

Tuesday, July 28, 2015

photo(972)5:45 a.m. is always a ton of fun! Here’s their faux row pose.

100113 WOD

A. In 5:00 with teams of three:

1) 100-meter run

2) plank

3) ME row

Switching after 1 finishes; score is max distance.

B. EMOM 8:00

2 x hang power snatch from above knee

1 x power snatch

C.  Three rounds of 3:00:

Buy-in: 200-meter run with med ball (20/14)

Round 1) ME Russian kettlebell swings (53/35)

Round 2) ME sit-ups with med ball

Round 3) ME burpees

Rest 2:00 between rounds. Score is total reps.

>> On-Ramp:

Buy-in: 200-meter run

Round 1) ME Russian kettlebell swings

Round 2) ME sit-ups

Round 3) ME burpees

Rest 2:00 between rounds. Score is total reps.

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07 2015