WOD (Workout of the Day)

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)

Congratulations to Nate, who got his first ring muscle-up Monday night, thanks to the help of our newest coach, Patti! Also, check out his wife, Liane, who PRd her bar muscle-ups that same session. You two are a superstar ninja couple and we are so proud to know you!

042716 WOD

A. Run 400 meters, then:

4:00 Tabata

Ring muscle-ups; or strict pull-ups alternating with strict dips; or muscle-up progressions

B. Bench press

Take 12 minutes to build to a medium-heavy set of five, then do three additional sets of five at that weight

Superset working weights with 4 x 10 / side KB oblique side bends

C. For time:

500-meter row

Then, 10-9-8-7-6-5-4-3-2-1

Deadlifts (205/185)

Handstand push-ups

>> On-Ramp

250-meter row

Then, 10-9-8-7-6-5-4-3-2-1

KB deadlifts

Seated dumbbell presses

It was great meeting and working out with Thomas from Port Townsend, Washington. Our good friend Frank from Washington sent him our way. Always great meeting new people and making new friends!

042616 WOD

A. In 5:00 with teams of two:

Partner 1) Run 100 meters + 20 double-unders

Partner 2) Weighted front plank (45/25)

B. 12:00 EMOM

Power clean x 1 rep

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Set 4 – 75%

Set 5 – 80%

Set 6 – 85%

Sets 7-12 – 85%+

C. 6:00 AMRAP *

100-meter run

10 hang power snatches (95/65)

10 box jump-overs (24/20)

Rest 2:00

6:00 AMRAP

100-meter run

10 Russian kettlebell swings (70/53)

10 toes-to-bar

Score is TOTAL rounds and reps for both workouts.

>> On-Ramp

Modifications will be posted on whiteboard

* Compare to 12/15/16