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Friday WOD 3/8/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

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Thursday WOD 3/7/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

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Wednesday 3/6/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU

WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU

WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU

WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU

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Tuesday WOD 3/5/24

Tuesday schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups

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Monday WOD 3/4/24

Coach/Athlete Asa 24.1 Rx Female. She finished under 15 minutes!

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups

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SATURDAY 24.1 WOD

 

JOIN US TOMORROW FOR 24.1 REGISTER IF YOU HAVEN’T ALREADY! IF YOU ARE NOT REGISTERED, JUST JOIN IN AND KNOW THIS IS YOUR WORKOUT OF THE DAY TOO! SUPPORT YOUR FELLOW ATHLETES!

Please arrive early if you are registered for the OPEN in time to warm up properly.

Depending on how many people need certified JUDGES will depend on how many heats we run.

Thank you,

COACH KJ

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