Veterans Day 2016
111216 WOD
A. Warm up
B. Mobility
C. Complete four rounds for time of:
200 meter run
12 deadlifts (185/120)
12 box jumps (24/20)
>>On-ramp
Complete four rounds for time of:
12 kettlebell deadlifts
12 step ups
HOLIDAY SCHEDULE: Reminder – we will have one class only today at 8 a.m. in observance of Veterans Day. Have a fun and safe holiday weekend!
111116 WOD
A. Warmup
B. Stretch
C. “Three Wise Men”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
“Feed your faith and your fears will starve to death.”
SCHEDULE UPDATES: Please read previous post for Friday holiday and new Saturday schedule updates.
111016 WOD
A. Warm up
Coach’s choice
B. Four sets of:
Box step-ups with dumbbells x 8-10 consecutive reps per leg
Rest 60 seconds
Turkish get-ups x 2 reps each arm
Rest 60 seconds
Side plank x 30 seconds
Rest 60 seconds
C. Every 3:00 for 15:00
Run 200 meters
15 wall balls (20/14) to 10′
10 toes to bar
>>On-ramp
Every 3:00 for 15:00
Run 100 or row 150 meters
15 air squats or dumbbell thrusters
10 leg raises or sit-ups
