Skill:
Snatch Balance (15 Minutes to work to 1 RM )
WOD:
'3 Dog Night'
Three sets for max reps of:
60 seconds of Shoulder to Overhead
- RTG 115/75 RX 95/65
60 seconds of Burpee broad jumps
- 4'/3'
60 seconds of Rest
Wednesday 01/29/14
Skill:
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
Tuesday 01/28/14
Skill:
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
Saturday 01/25/14
Member WOD Day:
Jake Kobielusz
Skill:
Indian run where the person in the front is carrying a wall ball and the person in the back is carrying five pound dumbbells. Then as you run the person in the back sprints forward and the person in the front passes the ball back. Every time the person in the back ends up with something and no one to pass it to they have to sprint to the front of the line. Distance: 1/2 mile
WOD: For Time
Skill: Cleans Pull Ups Dips DU Run
Round 1: 3 6 9 12 50 M
Round 2: 6 12 18 24 50 M
Round 3: 9 18 27 36 50 M
Round 4: 12 24 36 48 50 M
Friday 01/24/14
SKILL:
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Thursday 01/23/14
skill:
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
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