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171122 WOD

Posted by Nick Bloch on November 21, 2017 at 7:00pm 0 Comments

Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
3 rounds
3 wall walks
10 scap pull-ups
10 lunges
10 calories row/bike

Strength: 20 minutes
1a) strict # chin-ups - 5x5
(sub spotter or 10 strict band pull-ups)
1b) strict # ring/bar dips - 5x8
(sub spotter or bench dips)

Conditioning: 16 emom
1- calorie bike c-25/18 rx-18/13
2- rest
3- 12 db power cleans 50/35#
4- rest

171121 WOD

Posted by Nick Bloch on November 20, 2017 at 7:00pm 0 Comments

Warmup: 10 minutes

partner ROWLING - for burpees and American KBS

Strength: every 1:30 x 8 rounds (4 each)

1 - shuttle sprints x 3

2 - 8 deadlifts at 60% 1rm

Conditioning:

1) 0-12:00 (for time)

100 DU (300 singles)

30 burpee box jumps (scale step-ups)

100 DU

20 burpee box jumps

100 DU

10 burpee box jumps

2) 12:00 - 18:00

find 1rm clean and jerk (any style)

171120 WOD

Posted by Nick Bloch on November 19, 2017 at 6:30pm 0 Comments

Warmup: 10 minutes
1:30 row/bike 1:30 run

2 rounds with a kb or db R/L

5 strict press
5 push press
5 push jerks
5 front squats
5 thrusters
6 OH reverse lunge steps

Strength: 20 minutes

1a) db/kb walking lunges - 5x100’
1b) partner leg curls - 5x10

Conditioning: 16:00 cap
5 rounds
25 calorie row/bike
16 c2b pull-ups (pull-ups or RR, no jumping or bands)
9 hspus c-strict (scaled - kipping hspus or 3 wall walks)

171117 WOD

Posted by Nick Bloch on November 16, 2017 at 8:00pm 0 Comments

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Dynamic warmup

Conditioning: 1:00 on/1:00 rest
Groups of 4 on each station

3 rounds

Prowler push
Dball over blocks 150/100/50#
Row for cals
V-ups (sub sit-ups if not getting 15-20 reps)
Rope climbs (sub rope walks)
BB strict press 65/45#

Extra: tabata burpees to 6” target x 6 rounds

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