Saturday, April 30, 2016

IMG_3482

“Little changes can change everything.”

043016 WOD

A. Group warmup

B. Mobility

C. EMOM 30:00 (5 sets)

Min 1: 100-meter run

Min 2: 12 pull-ups or 6 chest-to-bar pull-ups

Min 3: 35 DUs or 70 SUs

Min 4: 10 plyo push-ups off plate (45/25)

Min 4: 15 Russian kettlebell swings (70/53)

>> Modifications will posted on the whiteboard

 

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04 2016

Friday, April 29, 2016

IMG_3464(1)“Keep showing up.”

042916 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 20 step-ups

Minute 3: 20 hollow rocks

B. Bulgarian split squats

4 x 6 / leg @ 30×0 AHAP

Start with bodyweight, then add kettlebell to each hand, increasing in weight, stability permitting. Rest 1:30 between sets.

C. 10:00 AMRAP

400-meter run buy-in, then:

10 push balls (20/14) to 10′ target

10 box jumps (24/20)

10 goblet squats (53/35)

>> On-Ramp

8:00 AMRAP

300-meter run, then:

10 push presses

10 step-ups

10 air squats

D. Optional cash-out

4:00 Tabata

V-ups

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04 2016

Thursday, April 28, 2016

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

042816 WOD

A. EMOM 12:00 (3 rounds)

Min 1: prone plank hold

Min 2: 0:45 row

Min 3: 0:45 Russian twists

Min 4: 0:45 glute hip bridges

B. Every 3:00 for 15:00 (5 rounds)

200 meter run

30 double unders

15 sit-ups

5 chest to bar pull-ups

>> Modifications will be posted on white board

C. Mobility

Quad smash with foam roller (1;30/side)

Pec / front delt smash with lacrosse ball (1:30/side)

 

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04 2016