WOD

July 10th, 2017

Monday 170710

Monday’s Program

Loren_07_10_17

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 8x Burpee over paralette

Even: 12x Wall ball (20 / 14)

 

WOD:

21-15-9 reps

KB snatch (55 / 35)

HSPU’s

400m Run

 

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July 9th, 2017

Sunday 170709

Sunday’s Program

Dan_Jimmy_07_09_17

Warm-up:

Coaches choice

 

WOD:

For time

4 player WOD – 2 males, 2 females

100x Pull-ups (minimum 10 reps per player)

Run 400m as a team 

50x Thrusters, each player (95 / 65)

Run 800m as a team

200x Push-ups (minimum 20 reps per player)

Run 400m as a team

100x K2E

 

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July 8th, 2017

Saturday 170708

Saturday’s Program

Lori_07_08_17

Warm-up:

Coaches choice

 

WOD:

For time:

1000m Row

100x Double unders

20x Burpee over rower

750m Row

75x Double unders

20x Burpee over rower

500m Row

50x Double unders

20x Burpee over rower

 

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July 7th, 2017

Friday 170707

Friday’s Program

Kalle_07_07_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

4x 65%, 4x 70%, 4x 70%, 4x 75%

 

WOD:

20 minute EMOM

Minute 1 – 200m Run

Minute 2 – 8x Deadlifts (225 / 155)

Minute 3 – 12 GHD sit-ups

Minute 4 – 8x Strict T2B

Minute 5 – 12x KB swings (70 / 55)

 

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July 6th, 2017

Thursday 170706

Thursday’s Program

Class_07_06_17

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 10x BB rollouts (135 / 95)

Even: 15x Air squats

 

WOD:

10 RFT:

10x Back squats (135 / 95)

5x Ground to OH

10x V-ups

 

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July 5th, 2017

Wednesday 170705

Wednesday’s Program

Class_07_05_17

Warm-up:

Coaches choice

 

Strength:

Bench press

6x 70%, 6x 70%, 6x 75%, 4x 75%

 

WOD:

24 minute AMRAP

400m Run

5x HSPU’s

7x Bar over burpees

9x Thrusters (95 / 65)

30x Double unders

 

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July 4th, 2017

Tuesday 170704

Merrick will be open at 8am today for open gym!

open gym 8-9am!!

9am class!!

Happy 4th of July!!!


July 4th, 2017

Tuesday 170704

“1776”

07.04.2015

Warm-up:

Coaches choice

 

WOD:

“1776”

For Time (in a Team of Three)

Kettlebell Swings (53 / 35)

Box Jumps (24” / 20”)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20 / 14)

Ball Slams (30 / 20)

Dumbbell Push Press (45 / 35)

 

In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.

 

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July 3rd, 2017

Monday 170703

Monday’s Program

Dan_07_03_17

Warm-up:

Coaches choice

 

Work capacity:

4x 400m Run

Rest equal time of run

 

WOD:

3 RFT:

50 ft. Front rack walking lunges (115 / 75)

50x Double unders

25x Straight leg sit-ups

 

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July 2nd, 2017

Sunday 170702

Sunday’s Program

Jordan_07_02_17

Warm-up:

Coaches choice

 

WOD:

Team WOD (2 person)

2 RFT:

100x Double unders

50x Power cleans (135 / 95)

400m Run

50x Pull-ups

400m Run

50x Wall ball (30 / 20)

400m Run

100x Double unders

 

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