Monthly Archives: January 2015
What day is it…??…its FRIDAY!!! And that means Open/Regionals/Games style WOD.
Warm-up: Teams of 3-4 people
Wall Ball Relay Style, 50 reps each, 1 rep at a time then to the back of the line.
Skill: 15 Minutes of Work on…
Gymnastic Kip – Applications: Pull-up , Knees to Elbow, Toes to Bar, Muscle-up
Butterfly Kip – Applications: Pull-up, Chest-to-Bar
Metcon: 15 Minute AMRAP (modified Open 11.2)
9 KBS 53#/35#
15 Box Jumps 24″/20″
-Record Total REPS-
Note there will NOT be Open Gym today at 4pm. Regular evening classes start at 5pm & 6pm.
Warm-up: With PVC
5 Rounds 3 Reps OHSq
5 Rounds 2 Reps Hang Squat Snatch
8 Rounds of 4 Reps at 60% 1RM Snatch
Metcon: 3 Rounds For Time
21 Knees To Elbow
15 Power Snatch 95#/65#
9 Burpees Over The Bar
We had a great day of WODs yesterday and dinner at Tijuana Flats. A special thank you to Coach Terri Rosen for spending the day with the SWCF family!
SWCF Remember to join us today welcoming Coach Terri Rosen, for some fun WOD’s, & for Dinner @ Tijuana Flats after the 6pm class!
Warm-up: 800m Run-Walk as a Class
6 Lunge Steps Each Leg on the Walk Portions
Metcon 1: Fun with FRAN – 5 Minute AMRAP
7 Thrusters 95#/65#
-10 Minute Break/Set-up/Skill Work-
Metcon 2: Complete All Reps For Time
Power Cleans 135#/85#
Wall Balls 20#/14#
Obviously this WOD is built around the PCLNs so go unbroken if you can through the WBs & SUs.