Wednesday 5.3.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes: O: 7 Thrusters + 7 Toe Touch Jumping Jacks E: :45 Row @ 80% “CONDITIONING” Benchmark: Nutts Performance: For Time: 10 Handstand Push-ups 15 Deadlifts (250/175) 25 Box Jumps (30/24) 50 Pull-ups 100 Wall Balls (20/14) 200 Double Unders 400m Run w/ 45/35# plate Fitness: For Time: 10 Assisted HSPU 15 Deadlifts (205/145) 25 Box Jumps …

Tuesday 5.2.17

Jonathon Shelton WOD 0 Comments

“PRIMER” In 7:00: 20 Samson Stretches 1 Lap around VA 20 Goblet Squats “STRENGTH” Back Squat Every 2:30 x 5 Sets: 1st Set: 12 Reps 2nd Set: 9 Reps 3rd Set: 6 Reps 4th Set: 3 Reps 5th Set: 12 Reps (same wt. as Set 1) – increase weight on each set “CONDITIONING” Performance/Fitness: 5 Rounds for Time: 20 KBS …

Monday 5.1.17

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“PRIMER” AMRAP 6 minutes 20/20/20 High Knees/Tail Kicks/High Knees 10 Air Squats 10 Push-ups 10 Arch/Hollow Kips “STRENGTH” Bench Press Every 2:30 x 5 Sets: 1st Set: 12 Reps 2nd Set: 9 Reps 3rd Set: 6 Reps 4th Set: 3 Reps 5th Set: 12 Reps (same wt. as Set 1) – increase weight on each set “CONDITIONING” 1k Row + …

Saturday 4.29.17

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Today’s Schedule 7:30am – FitWaco 8:00am – Free Intro Class 9:30am – Team WOD “TEAM WOD” Teams of 2. Trade Reps. Run together. For Time: 3 Laps around VA 50 Wall Balls (20/14) 50 Burpees 2 Laps around VA 75 Wall Balls (20/14) 75 Burpees 1 Lap around VA 100 Wall Balls (20/14) 100 Burpees

Friday 4.28.17

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“PRIMER” Coach’s Choice “CONDITIONING” Performance: AMRAP 7 minutes 7 Squat Clean Thrusters (115/75) 7 C2B Pull-ups REST 1:00 1-mile Run Fitness: AMRAP 7 minutes 7 Squat Clean Thrusters (95/65) 7 Pull-ups REST 1:00 1-mile Run Core: AMRAP 7 minutes 7 Front Squats (65/45) 7 Ring Rows REST 1:00 800m Run

Thursday 4.27.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 4 x 60ft. Shuttle Runs 10 Air Squats 7 Push-ups 10 Power Cleans “STRENGTH” In 10 minutes, build to a heavy Power Clean “CONDITIONING” Performance/Fitness: For Time: 10 Handstand Push-ups 20 Wall Balls (20/14) (14/12) 30 Toes to Bar 40 Power Cleans (135/95) (115/75) 50 Burpees 60 SDHP (75/55) Core: 10 Seated DB Presses 15 Wall …

Wednesday 4.26.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 6 Spiderman Lunges 6 Toes to Bar 12 DU 12 Russian KBS “CONDITIONING” Teams of 2. Trade Reps. Performance/Fitness: AMRAP 15 minutes 100 Air Bike Calories 75 KBS (53/35) 50 Box Jump Overs (24/20) REST 5:00 AMRAP 15 minutes 100 Row Calories 75 Push-ups 50 Goblet Squats (53/35) Core: AMRAP 15 minutes 75 Air Bike Calories …

Tuesday 4.25.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 9 DL/6 HPC/3 PJ (75/55) E: 15 Toe Touch Jumping Jacks “STRENGTH” 3 Sets: 10 Single Arm Kneeling Landmine Presses REST :30 10 Single Arm KB/DB Bent Over Rows REST 1:30 “CONDITIONING” Benchmark: DT Performance: 5 Rounds for Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Fitness: 5 Rounds for …

Monday 4.24.17

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“PRIMER” AMRAP 5 minutes 7 Wall Balls 7 V-Ups 10/7 Air Bike Calories AFAP “STRENGTH” EMOM 6 minutes O: 3 Back Squats @ 75% E: 100m Row “CONDITIONING” 500m Row TT + Performance: 5 Rounds for Time: 12 Wall Balls (20/14) 12 Toes to Bar Fitness: 5 Rounds for Time: 12 Wall Balls (14/12) 12 Toes to Bar Core: 5 …

Friday 4.21.17

Jonathon Shelton WOD 0 Comments

“CONDITIONING” Teams of 2. Trade every 1:00 Minutes 0-10 Max Meter Row Minutes 10-15 REST Minutes 15-21 5 C2B Pull-ups 10 Push-ups 15 Wall Balls Minutes 21-31 Max Distance Bike