WOD: 4×4 = Four, four-minute rounds with one-minute rest between rounds. *Your score is the TOTAL OF DOUBLE UNDERS PERFOMED IN ALL FOUR ROUNDS. If you do not have double unders this is good practice.
8 Burpees
10 Air Squats
12 HRPU
Max Double unders*
18 Apr 18
S/S/S: Push Press 3-3-3-3-3
Increase weight with each round as form dictates.
WOD: Partner WOD teams of 2 – 14 min, score is total number of meters
One partner rows while the other completes
20 Kettlebell Swing (1.5/1.0)
15 GHD Sit up
20 Wall Balls
19 Apr 18
S/S/S: Deadlift 5-5-5+
WOD: 6 Min AMRAP
7 C2B
8 Alternating Pistols
9 Ring Dips
20 Apr 18
S/S/S Bear Complex
5 Elements must be completed Seven times for one round x5
WOD: Tabata Body weight 20:10 (work: rest ratio) with 2 minutes rest between Tabata’s
Tabata 1: Air Squat
Tabata 2: Push up
Tabata 3: Mountain climbers
Tabata 4: Ab mat situps
Tabata 5: Plank
12 Apr 18
Outside WX permitting and area is safe. If inside may need to adjust tire flip distance.
S/S/S: TIRES
WOD: 10 minute AMRAP – can be done solo or in pairs pair up with comparable running speed
2- tire flip jump through
100m dash (near the end of the soccer pitch)
13 Apr 18
Friday the 13th……
3 RFT
400m Run
25 Wall Balls
25 Med Ball Cleans
25 OH Squat with med ball
What makes this Horrific is you must hold the med ball throughout the WOD. Rest taken with the med ball on the ground incurs a 5-burpee penalty. Cleans will be touch and go. Med ball cannot rest on another object- must be held on the Person.
So, first thing first. We are proud to announce that we are officially having a afternoon class. Monday and Wednesday at 5:30 (1730 for you military type) and Tuesday and Thursday at 4:30 or 1630. Victor, Matt and Mimi are stepping up to take on the challenge.
So, as we enter the last month of this cycle I am sure you all had fun with the open. Here we go for the first week of April.
2 Apr 18
S/S/S Back squat 5-5-5+
WOD: EMOM / Death By:
3 Air Squat
1 Burpee
20 m sprint (blue line – blue line)
Note: Each minute increase Air Squat by 1 and increase Burpee by 1
3 Apr 18
S/S/S: Clean Technique
WOD: Squat Clean Day
Squat Clean + Front Squat Increase weight each set as form dictates
3-3-2-2-1-1
4 Apr 18
Deadlift 5-5-5+
WOD: 7 min AMRAP
1 Deadlift @ weight from above
10 Burpee over bar
10 T2B
5 Apr 18
S/S/S: Push Jerk 5×3 (sets x reps) increasing weight each set as form dictates
Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
TIEBREAK
This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Scaling Options:
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
