Jan. 31 @ 6PM

Warm Up
500m row
3 rounds
10 Leg Swings, front
10 Squat-to-stand
10 Kips
10 Sit-Ups

WOD
For time
50 Burpees
40 Kb Swings (55#)
30 Pull-Ups
20 Thrusters (95#)
10 HSPU

Stretch

Jan 26 @ 6PM

Warm Up
500m row
3 rounds
15 Burpees
10 Kips
10 K2E
Dynamic Stretching

WOD
3 rounds for time
10 Strict Pull-Ups
50 Squats

Jan 19

I am not going to path lab, so I'll be knocking this one out at around 2PM.

Warm Up

500m row

then 3 rounds

5 HSPU

5 K2E

10 Burpees

Stretching as usual

WOD

Front Squat

3-3-3-3-3

Weighted Pull-Ups

1-1-1-1-1-1-1

Post load to comments.

Jan 18

I am going directly in after class (probably 12:30) to knock this one out.

Warm Up
500m row
then 3 rounds
5 squat-to-stands
5 K2E
5 Strict pull-ups
10 Burpees

Throw in whatever mobility for good measure.

WOD
For time
1200m Run
400m Row
800m Run
800m Row
400m Run
1200m Row

Jan 14

I'm not going to lab, so I'll be hitting this up after class at noon.


Warm Up
500m row
then 3 rounds
10 squat-to-stands
5 pallof presses
5 Strict Pull Ups
1 min/leg hamstring stretch
1 min/leg external rotation mobility

WOD
5 rounds for time
3 Deadlifts (85% 1RM)
5 HSPU (or 10 inclined push-ups)
20 Toes-2-bar

Jan 11 @ 6PM

Path small groups until 5, so we'll tackle this at 6.

Warm Up
500m row
then 3 rounds
10 squat to stands
1 min anterior stretch/leg
1 min rotational stretch/leg
5 K2E
5 pallof press

WOD
"Test 3"
Tabata Squat (8 rounds for 20sec of squats, 10sec of rest), then max muscle ups in 4 min (or pull-ups if you can't do muscle ups yet).

Score: (Lowest number of squats) x (total number of muscle up/pull up)

This is going to ridiculous...

Jan 11

Warm Up
500m row
3 rounds
5 pallof presses (5 sec hold)
5 HS inversions
10 Kips
1 min anterior quad stretch
1 min calf stretch


WOD
3 rounds for time
800m run
2 lateral wall walks

Jan 10 @ 6PM

Warm Up
500m row
then 3 rounds
5 strict K2E
5 strict Pull-Ups
5 Pallof Press (5-6 sec hold)

WOD
10-1 Ladders for time*
Bench Press (Body weight)
Db Snatch/arm (55#)

*Start with 1 BP and 10 snatches for the first round, second round is 2 BP and 9 snatches, and so on.

Jan 7

Went in after class and decided to go in at around 7PM

WOD1

"Lynne"

Max Reps Bodyweight bench press

Max reps pull-ups

WOD2

"Diane"

21-15-9

225lb Deadlifts

HSPU

Jan 5 @ 6PM

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbow

Strength/Skill
5 rounds
HS walks along a wall (or free standing walks)
15 sec L-sit
Rest 60 sec

WOD
5 rounds for time
Farmer's Carry (55#), if we can't walk then hold for a cumulative 60 sec
15 Lunges w/ 45# plate overhead
20 Push-Ups

Jan 4 @ 12pm

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbows (strict)


WOD
For time
1600m run (15 laps on the track)
rest half the time it took to complete the run
800m run (8 laps, rounded up)
rest half the time it took to complete the run
400m run (4 laps, rounded up)
rest 1 min
400m run (4 laps, rounded up)

Total time - rest time = score

Jan 3rd @ 6PM

And we're back!

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbows (strict)

Strength
Backsquat
Work up to a 1RM

WOD
2 rounds for time
20 Pull Ups
30 Burpees