10.09.2023. Partner WOD

Strength 
A. snatch sots press
3 sets of 3 reps- keep light
B. drop snatch
3 sets of 3 reps- keep light for speed
C. power snatch x 1.1 (perform one rep, rest 10 seconds and then perform a second rep)
set 1-2 @60%
set 3-4 @ 65%
set 5-6 @ 70%

WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition

10.07.2023. Partner WOD

WOD
"Dumpster Fire"
with a partner
For Time
150 dual DB power cleans  50/35
100 box jump overs  24/20"
50 dual DB box step overs 50/35
E3MOM complete 40 DUs each person

10.06.2023 Hero WOD "The Seven"

WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
 

Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

10.05.2023

Strength
Jerks- push jerks or split jerks
6 sets of 2 reps @ 70-75%
 
WOD
""Wag the Tail"
4 rounds for time
8 C2B pull ups/ pull ups
7 DB goblet squats 50/35. 35/20
6 each side DB jerks
*use one DB for the wod*
 
 
Post WOD- low back stretches
https://www.instagram.com/p/CxA8eGtOGbh/?img_index=8
Aim for 10-12 reps of each

1. Glute bridge
2. Supine spinal twist
3. Supine pelvic tilt
4. Bird-Dog (per side)
5. Cat-Cow
6. Superman variation
7. Cobra pose

10.04.2023

Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1  rep @ 75%
rest 
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep  @ 85%
 
 


WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest

10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"

10.02.2023

Strength
A. 3 sets of ring rows x 10 reps @ 20X0
then 
3 sets
B. DB pull overs x 12-15 reps  https://youtu.be/MnIT9RwD83U
C. DB curls x 12-15 reps

Clean Primer
5:00 EMOM
1 rep power clean & jerk 
build load from 65% 




WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs