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ianmb74@hotmail.com

12/1/15

Buy In- Deadlifts- EOMOM for 10 minutes. Thoroughly warm up prior to starting the 5 reps. Reps of 5 on minute 1, 4 reps on minute 2, 3, reps minute 3, down to a 1 rep max for the day.


WOD- 4 minute AMRAP (For 3 rounds with a 2 min between)-

20 x Double Unders

15 x Back Squats (135/95 lbs)

10 x Jumping Pull Ups

5 x Burpee tuck jumps


 REST 2 MINUTES

 


CASH OUT : STRICT Pull Ups (scale is NEGATIVES)

 

2 sets of MAX UNBROKEN REPS


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ianmb74@hotmail.com

11/30/15

Buy In- Thrusters- ( First rep Squat clean)-  EOMOM for 12 minutes complete 2 x Thrusters, increase up to a 2 rep max for the day.  Focus on a solid Squat clean to start.   


WOD- 4 Rounds for time:

5 x Power Cleans (80% of 1 rep max)

15 x Toes to Bar



Cash Out-  Open Gym / Roll and stretch to prepare for the week

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ianmb74@hotmail.com

11/28/15

WOD-TEAMS OF 2-

 

1 x Monkey Twist Each Direction

3 x Deadlifts 225/145

5 x Bar Hop Burpees

 

As Many Rounds as Possible in 10 MINUTES

 

REST 2 MINUTES

 

1 x 20 foot Handstand Walk (or 40 foot wheelbarrow)

3  x KB SDHP (70/55lb)

5 x Toes to Bar

 

As Many Rounds as Possible in 10 MINUTES

 

* ONE PARTNER COMPLETES ONE FULL ROUND

 

   Other partner RESTS.....Alternate each round.

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ianmb74@hotmail.com

11/28/15


ianmb74@hotmail.com

11/27/2015

Buy In:
Warm Up

WOD:
20' AMRAP
5x Dead Hang Pull Ups
10x V-ups
15x Squat Jumps

*Every four minutes beginning with 0:00 for 1' you will max out Shoulder Press (50% of 1 rep MAX), once the minute is up....go back to the WOD*
** You will be scored on rounds and shoulder press reps

C/O:
Open Gym





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ianmb74@hotmail.com

11/25/2015

Buy In:
Tabata Planks
(switch positions from front, side, etc.)

WOD:
21-15-9
KB Swings (70/55)
HSPU
After each set complete 100 Sprint Striders

C/O:
800 Run (run the first 400, sprint the last 400)
1' rest
400 Run (half run/half sprint)
30" rest
2x200 sprints w/ 15" rest

If its pouring....
you can do Tabata goblet squats
*Pick your poison :)




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ianmb74@hotmail.com

11/24/15

BUY IN : Squat Clean to Thruster

 
Every MINUTE on the MINUTE for 12 MINUTES complete 1 REP Squat Clean to Thruster......INCREASE weight each succesful round up to a HEAVY SINGLE.


WOD- (score is total reps)-

4 MINUTES of Clean & Jerk * (145/105lbs)

1 MINUTE REST

3 MINUTES of Box Jump/step overs

1 MINUTE REST

2 MINUTES of Pull Ups

1 MINUTE REST

1 MINUTE of Burpee Broad Jumps



Cash Out-  Grip It (pinch and hold for time)

 

Guys - two 35 lb plates (1 ea hand)

Girls - two 25 lb plates

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ianmb74@hotmail.com

11/23/15


BUY IN : MINI FLIGHT SIMULATOR
Complete for time:
5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

 You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 15 Minutes.

WOD- AMRAP 16 minutes

6 x Bar Hop Burpees

9 x Power Snatch (95/65lbs)

12 x Overhead Squat

Cash Out- Open Gym

 

 






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ianmb74@hotmail.com

11/21/15

Our First snowy day at the new space!! Please bring a change of shoes, we are not sure how the snow removal will be on a Saturday due the fact that this is our first time.  Drive safe, we will see you soon!



WOD will be performed in Fight Gone bad format

(3 rounds of 5 movements performed with a continuous running clock:)

Butterfly sit ups

Sprint Striders

Thrusters (65/45lbs)

Burpees

Rowing (calories)

---Rest :60--





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ianmb74@hotmail.com

11/20/15

Buy In- Gymnastics Technique (Not for time, just do the work)

1) 40 x Swing on Bar Every 5 +1 Row to Hips

2) 2 x 25 Windshield Wiper (Holding barbell)

3) 4 x4 Strict Toes 2 Bar  (*Pause at L-Hang if possible)


WOD- 3 Rounds
 

40' x HS Walk Forward (or 2 lengths of turf bear crawl with high hips and straight legs)

20 (10 ea.) x Single leg Box Squat 

25 x Hand Release push Ups

25 x Box Jumps





Cash Out- 50 x Vups for time





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