Term 4 Week 7 WOD 3 x 5:00 AMRAPs, rest 2:00 in between w/one-arm and dumbbell 5 hang power cleans 5 front rack walking lunges 5 push jerks 5 burpees Switch arms Challenge: 3x 3 max vertical jumps 3 max broad jumps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you [...]
Term 4 Week 7 Warm-Up/Skill – 3x or 5:00 5 perfect squats => 5 burpees => 5 perfect squats => 2 forward rolls => bear crawl => 2 forward rolls => basic dot drill x 10 => 3 broad jumps WOD: 15:00 AMRAP 7 push presses, 100-meter run 7 overhead squats/front squats 100-meter run Skill: [...]
Double unders 5 Min Max Reps Clean&Jerk 95lbs 5min Max Reps Double unders 3 Min Max Reps Clean&Jerk 95lbs 3min Max Reps Double unders 1 Min Max Reps Clean&Jerk 95lbs 1min Max Reps It is not about having time It is about making time.
5 minutes of double unders 5 minutes of 95 lb clean and push jerk 3 minutes of double unders 3 mintutes of 95 lb clean and push jerk 1 minute of double unders 1 minute of 95 lb clean and push jerk
Term 4 Week 6 Skill: 3x or 5:00 10 second bar hang => 10 star jumps => 3 broad jumps => 10 squat jumps => 10m bear crawl WOD: 5 rounds of: 12 Deadlift 21 boxjumps Skill: 3x 1:00-2:00 plank 30sec Handstand Hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If [...]
Term 4 Week 6 Skill: 3x or 5:00 2 wall walks => 20 side to side hops => 10 squats => 10 second bar hold => 5 push-ups WOD: 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups Rest 3 Minutes Then; Skill: 3 [...]