WARMUP
12 LAT RAISE 12 FRONT RAISE 12 PRESS 12 BAND PULL APARTS - IN FRONT 12 BAND PULL APARTS - OVERHEAD 12 PEAKS AND VALLEYS 10 LET RAISE TO OVERHEAD :60 PIGEON (R/L) :60 COUCH (R/L) FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 HANG POWER SNATCH 3A)3X10 PLATE SITUP 3B)3X:60 PLANK PERFORMANCE 1)5X3 HANG POWER SNATCH + 1 SNATCH BAL 2)4X1 3-STOP CLEAN PULL + 1 CLEAN 3A)3X10 PLATE SITUP 3B)3X:60 PLANK WOD 7 ROUNDS FOR TIME 4 HANG SNATCH @ 135/95 6 SNATCH-GR PUSH-PRESS 8 OVERHEAD SQUAT *15 MINUTE TIME CAP
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THANK YOU TO EVERYONE THAT CAME OUT TO SUPPORT MASON'S WOD! WARMUP
10 REPS EACH SQUAT JACKS PUSH-UP 50' SIDE SHUFFLE (R/L) TOY SOLDIERS HIGH KNEES SKIP FOR HEIGHT 50' BACK PEDAL MTN CLIMBERS STRIKERS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)5X3 POWER CLEAN 3A)2X8 DIPS 3B)2X8 PULL-UPS PERFORMANCE 1)4X2 PCL 2)8 EMOM BTN SPLIT JERK + SPLIT JERK @ 70 of CJ 3A)2X8 DIPS 3B)2X8 PULL-UPS WOD 9 AMRAP 3 SINGLE ARM DB HANG CLEAN THRUSTER (R/L) 6 HR PUSH UPS 9 DB SWING *same weight DB throughout WARMUP 12 LAT RAISE 12 FRONT RAISE 12 PRESS 12 BAND PULL APARTS - IN FRONT 12 BAND PULL APARTS - OVERHEAD 12 PEAKS AND VALLEYS 10 LET RAISE TO OVERHEAD :60 PIGEON (R/L) :60 COUCH (R/L) FITNESS AND PERFORMANCE 1) EMOM 8 3 BSQ @ 70% 2A)2x15 SUPERMAN 2B)2x10 WEIGHTED V-UPS WOD 10 AMRAP 20 BOX JUMP OVERS @ 20 10 KB SWINGS @ AHAP MASON'S WOD IS THIS SUNDAY! COME OUT TO SUPPORT A GREAT CAUSE AND GET A WORKOUT IN! WE HOPE TO SEE YOU ALL THERE!
WARMUP
3 ROUNDS 50 JACKS 25 AIR SQUAT TO BALL 10 ATHLETIC BURPEES MAX - OUT 20 MINUTE TO ACHIEVE A NEW 1RM DEADLIFT THEN 1XMAX REPS AT -40# WOD 21-15-9 CLEAN AND JERK @ 135/95 TOES TO BAR WARMUP
ON A 5:00 RUNNING CLOCK 100 SINGLES 10 GLUTE BRIDGES 10 RING ROW 10 HOLLOW ROCK *REPEAT FITNESS 1)5X5 PUSH PRESS 2)5X3 POWER CLEAN 3A)3X10 BO ROW 3B)3XMAX HS HOLD PERFORMANCE 1)5X2 POWER CLEAN @ 70 2)4X6 RDL @ 60 OF DL 3A)2X10 BO ROW 3B)2X10 HSPU WOD IN 10 MINUTES, CLIMB LADDER AS HIGH AS POSSIBLE 1 POWER CLEAN @ 155/115 100' SHUTTLE SPRINT 2 POWER CLEAN 100' SHUTTLE SPRINT 3 POWER CLEAN 100' SHUTTLE SPRINT ETC. *touch floor on each end of shuttle sprint WARMUP
3 ROUNDS 10 PEAKS AND VALLEYS 10 KTE 10 DEPTH JUMP; 24 TO 12 10 V-UPS FITNESS 1)5X5 FRONT SQUAT 2)5RM DEADLIFT (ADD 5-10 LBS) 3A)6-8X10 HOLLOW ROCKS 3B)6-8X10 BALL SLAMS PERFORMANCE 1)6x1 HI-HANG SNATCH @ 65 2)4X1 CLEAN + 2 JERK @ 70 3)5X5 BSQ @ 65; SLOW DOWN, EXPLODE UP WOD @ 1/2 BW 10 PUSH PRESS 25 PUSHUPS 10 HANG SNATCH 25 PULLUPS 10 FRONT SQUAT 25 SITUPS 10 SDHP 25 AIR SQUAT *20:00 TIME CAP WARMUP
3RDS 10 WALKING LUNGE 10 SQUATS 10 PUSH UPS 10 BOX JUMPS @ 20" FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)SNATCH PULL 4, 4, 4, 4 3A)3X10 PLATE CRUNCH 3B)3X10 RUSSIAN TWIST 3C)3X:60 PLANK PERFORMANCE 1)BUILD UP TO 75% OF POWER SNATCH -3X2 DROP SET 2)3X3 FSQ @75, 3sec pause in bottom 3A)3X10 PLATE CRUNCH 3B)3X10 RUSSIAN TWIST 3C)3X:60 PLANK WOD 12 AMRAP 5 THRUSTER @ 155/115 10 KB SWINGS @ 53/35 WARMUP
500M ROW 40 SQUATS 30 SITUPS 20 PUSHUPS 10 PULLUPS FITNESS & PERFORMANCE 1) 7 X 1 HANG SNATCH 2) 7 X 1 HANG CLEAN WOD FOR TIME 100 KB SQUAT CLEAN THRUSTERS @ 53/35 *SWITCH ARMS EACH REP *REMINDER: THERE WILL BE NO 0830 CLASS THIS SATURDAY, MARCH 21ST. THERE WILL BE AN OPEN GYM ONLY FROM 0800-1000.
WARMUP 400M RUN 20 WALKING LUNGES 20 SUPERMAN 20 V-UPS 400M RUN FITNESS 1)5X5 BACK SQUAT 2)3X15 SINGLE ARM KB BENCH PRESS (R/15L) 3A)3X10 ELEVATED RING ROW 3B)3X10 PLYO PUSHUP PERFORMANCE 1)5X2 THRUSTER AT 70 OF CJ 2)5X3 DEFICIT SNATCH-GRIP DL @ 100% 3A)2XME WEIGHTED PULLUPS 3B)2X5 BURPEE BOX JUMP-OVERS @ 36/30 WOD 15 AMRAP 30 PUSHPRESS 30 JUMPING PULLUPS 30 DB GOBLET SQUAT WARMUP
3 rounds 15x Broad jumps 10x Jumping lunges 20x Push-ups FITNESS 1)STRICT PRESS; 15, 12, 10, 8 2)4X5 STIFF DL; PROG. 3A)3X10 BENT-OVER SINGLE ARM DB ROW 3B)3X6 NEGATIVE RING DIPS PERFORMANCE 1)5X1 SNATCH PULL + POWER SNATCH + SNATCH @ 70 2)4X3 STIFF DL @ 80 3A)2X1 P-BAR COMPLEX 3B)2XME HSPU WOD 10 EMOM 4 TNG POWER CLEANS @ 75% OF CLEAN DOUBLE UNDER'S REMAINDER OF MINUTE |
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