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MONDAY PARTNER WOD 6.15.15

Partner WOD Monday 🙂

Warm Up..Stretch 10-Min Plyo’s

WOD…

100m- Partner weight carry

100- Box Jumps 24″/20″

100- KBS #53/35

100 foot’-Over Head Lunge Steps #45/25 plate

100 -Wall Ball Shots #20/14

100-Double Unders

100-meter Partner Weight Carry

Partners May Break up WOD however they want. The Rule Is the WOD must be completed in Sequence

TUESDSY WOD 6.8.15

Amazing Tuesday WOD 🙂

WARM UP…

EMOM 10-MIN STICK O.H SQUAT 2 MED BALL

WOD….”THE BEAR COMPLEX”

Without Stopping or Dropping the Bar-Complete the Following Sequence, 4 Times

* POWER CLEAN

* FRONT SQUAT

* PUSH PRESS (bar lands Behind Head,In rear RACK POSTION)

*BACK SQUAT

*PUSH JERK

Once You Complete the 5 Rounds Consecutively W/out Stopping: DROP the BAR add WEIGHT TRY another 4-rounds

:::Attention Everyone Please Remember that Today we are having a Get Together for Coach ERIC @7:15pm “Tijuana Flats” 🙂

WOD 10/22/1

Metcon: 3 Rounds For Timeth

Run 800m (two big laps)

15 Deadlifts (225/135)

20 KBS  53#/35#

25 Abmat Sit-ups

3 minute MANDATORY rest between rounds

The CLOCK runs continuously so each athlete must keep track of their own 3 minute rests between rounds.

Is your Dead Lift form as good as efficient as these athletes???

WOD 10/21/14

Strength: Front Squat (must be cleaned from the floor)

2-2-2-2-2-2-2-2-2-2 Increasing by 5# each set

Metcon: 21-15-9th

PCLN  185/105

HSPU

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