WOD

March 24th, 2017

Friday 170324

Friday’s Program

Sleepy_03_24_17

Warm-up:

Coaches choice

 

Strength:

8 minute EMOM

3x Snatches 

(Increase load as you go)

 

WOD:

8 RFT

5x HSPU

1x Rope climb

10x Pistols 

1x Rope climb

 

Post time to comments.


March 23rd, 2017

Thursday 170323

Friday Night Lights 3/24

FNL_03_23_17

Join us this Friday night at 6:30 for the final Open workout, 17.5!


March 23rd, 2017

Thursday 170323

Thursday’s Program

Dawn_03_23_17

Warm-up:

Coaches choice

 

Work capacity:

30-20-10 reps

Sit-ups

Knees to elbows 

Straight leg deadlifts (95 / 75)

10 minute CAP!!!

 

WOD:

Buy in: 

50x Double  unders 

Then

8x Front squats  (185/135)

15x Burpees

7x Front squats  (185/135)

20x Pull-ups

6x Front squats  (185/135)

25x Wall ball (20 / 14)

5x Front squats  (185/135)

30x Ring dips

 

Post time to comments.

 

Cash out:

50x GHD Sit-ups 


March 22nd, 2017

Wednesday 170322

Wednesday’s Program

Class_03_22_17

Warm-up:

Coaches choice

 

Strength:

OHS

5-5-3-3-3 reps

 

WOD:

40-30-20-10 reps

Row (calories)

KB swings (55 / 35)

Sit-ups

 

Post time to comments.


March 21st, 2017

Tuesday 170321

Tuesday’s Program

Sue_03_21_17

Warm-up:

Coaches choice

 

Work capacity:

4x 250m Row

Max effort / rest as needed between rounds 

12 minute cap!

 

WOD:

10 RFT

10x Wall ball (20 / 14)

10x DB snatches (5L / 5R) (50 / 35)

 

Post time to comments.

 

Cash out:

10x Rope climbs


March 20th, 2017

Monday 170320

Monday’s Program

Audrey_03_20_17

Congrats to this lady for finishing her first half marathon over the weekend!

 

Warm-up:

Coaches choice

 

Strength:

Bench press 

Complete 30 reps at 75% of 1RM

If time allows, complete 50 reps at 50% 1RM

 

WOD:

18 minute AMRAP

10x T2B

10x Box jumps (24” / 20”)

5x Cleans (115 / 85)

5x SDHP (115 / 85)

10x Bar over burpees

 

Post rounds and reps to comments.

 

Cash out: 

2 Rounds 

20x GHD Sit-ups

20x Russian twist (KB) L / R = 1

20x Weighted Sit-ups


March 19th, 2017

Sunday 170319

“17.4”

FNL_03_19_17

 

Warm-up:

Coaches choice

 

WOD:

“17.4”

Complete as many rounds and reps as possible in 13 minutes of:

55x Deadlifts

55x Wall-ball shots

55 Calorie row

55x Handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Post rounds and reps to comments.


March 18th, 2017

Saturday 170318

Saturday’s Program

Friday_night_lights_17

Warm-up:

Coaches choice

 

Strength:

Work up to a partner deadlift 1RM

 

WOD:

“Scooter”

30 minute AMRAP

30x Double unders

15x Pull-ups

100m Sprints

1RM partner deadlift

 

Post rounds to comments.


March 17th, 2017

Friday 170317

Heats For Tonights St. Paddy’s Day Showdown

Heats


March 17th, 2017

Friday 170317

Happy St. Patricks Day!

notre20dame20logo

Warm-up:

Coaches choice

 

Strength:

Clean

5-5-3-3 reps

 

WOD:

AMRAP 15 minutes

50x Push-ups

40x Pull-ups

30x Clean and jerks (115 / 85)

20x Front squat (115 / 85)

10x Snatches (115 / 85)

 

Post rounds to comments.