Archive for January, 2016

20160201- Monday Open WOD

Posted: January 31, 2016 by courtland07 in Uncategorized

S/S/S

Courtsey of Freestyle Connection

Ring M/U Progression

WOD

Run 5K

Courtsey of Brian Mackenzie

Scaling Options

Comp

MU – EMOM 6 – 3-5 ring MU

Run – 1:1 work to rest intervals for 5K (Run 1 minute, jog 1 minute)

Sx – None

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20160130 Saturday- Community WOD

Posted: January 29, 2016 by courtland07 in Uncategorized

S/S/S

Wall Ball/ Box jump/Burpee review

WOD

2 RFT

400M run

30 Wall Balls (20/14)

20 Box Jump 24/20

10 pull ups

20 burpees

30 push ups

40 BF sit ups

Scaling Options

Run – 500M Row

WB – 14/12

BJ – 20/16

Pull Ups – Ring Rows

Push ups – off a bench

BF Sit Ups – Feet anchored

Xtra Work

Tire Flip Challenge

20160129- Friday Open WOD

Posted: January 28, 2016 by courtland07 in Uncategorized

S/S/S

Prep for…

WOD

5 rounds – 7 reps Bear Complex

1 rep =

1 Clean (full)

1 Front Squat

1 Push Press (may thruster)

1 Back squat

1 back push press (may thruster)

Increase weight each round

Scaling Options

None

Xtra Work

EMOM for 8 min

1 Bar Muscle Up

Defranco Limber 11*

20160128-Thursday Open WOD

Posted: January 27, 2016 by courtland07 in Uncategorized

S/S/S

GSLP Dead lift

5,5,5+  from 13 Jan

WOD

5 RFT

200M run

10 Dead lift 225/175

Scaling Options

DL – 50% of GSLP weight

Run = 250 row

Xtra Work

Hang from pull ups bar – accumulate 5 min

20160127- Wednesday Open WOD

Posted: January 26, 2016 by courtland07 in Uncategorized

S/S/S

GSLP Back Squat

5,5,5+ from 11 Jan

WOD

E2MOM – 12 Min

5 pull ups

10 back squats – 60% GSLP

Scaling Options

Pull Ups – Ring Rows

BS – 50% of GSLP

Xtra Work

Bar muscle up Drill*

Couch stretch – 3 min per leg

20160126- Tuesday Open WOD

Posted: January 25, 2016 by courtland07 in Uncategorized

S/S/S

Skill

Double under

WOD

15 Min AMRAP

250M Row

30 DU

20 Air Squats

Scaling Options

DU = 3/1

Xtra work

GHD – 4×15

Stationary Dips -3X15

Heel cord mash x2 min per

20160125- Monday Open WOD

Posted: January 24, 2016 by courtland07 in Uncategorized

S/S/S

GSLP Bench

5,5,5+ from 15 Jan

WOD

Partner WOD 4 RFT

Med Ball Run 200M(as a team)(20/14)*

10 Bench press 75% of GSLP

20 BF sit ups

-One partner completes both while other rests/spots

Scaling Options

Bench – 65% of highest GSLP weight

BF it Ups – Feet anchored

Xtra Work

False Grip Pull Ups

4X8

Doorway stretch

3X30 sec per side