Tuesday 3.28.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 7 Goblet Squats 7 Box Jump Overs 7 Push-ups “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 30X1, start at 65% “CONDITIONING” Performance: 7 Rounds for Time: 7 Push Jerks (155/105) 7 C2B Pull-ups 7 Burpees Fitness: 7 Rounds for Time: 7 Push Jerks (135/85) 7 C2B Pull-ups 7 Burpees Core: 7 Rounds for …

Monday 3.27.17

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“PRIMER” EMOM 6 minutes :45 Bike :45 Burpee Pull-ups “STRENGTH” 3 Sets: 10 SA Kneeling Landmine Presses, rest :15 b/t arms REST 1:00 10 Barbell Supine Rows REST 2:00 “CONDITIONING” Performance/Fitness: AMRAP 15 minutes 10 Wall Balls (20/14)(14/12) 10 Toes to Bar 10 Box Jumps (24/20)(20/16) Core: AMRAP 15 minutes 7 Wall Balls (12/8) 7 Hanging Knee Raises 7 Box …

Saturday 3.25.17

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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 as Needed. AMRAP 12 minutes 50 Calorie Row 50 Kettlebell Swings (53/35) 50 Box Jumps w/ Step Down (24/20) REST 5:00 AMRAP 12 minutes 50 Calorie Bike 50 Push Press (95/65) 50 Toes to Bar

Thursday 3.23.17

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“PRIMER” AMRAP 5 minutes 5 Burpee Pull-ups 10 KBS 5 Ring/Barbell Rows 10 Toe Touch Jumping Jacks “CONDITIONING” Performance/Fitness/Core: AMRAP 8 minutes: 5 Clean and Jerks (95/65) (75/55) (65/45) 7 Burpees 200m Run REST 5:00 AMRAP 8 minutes 5 Power Snatches (95/65) (75/55) (65/45) 7 Box Jumps Overs (24/20) (20/16) 9 C2B Pull-ups / Ring Rows “MIDLINE” AMRAP 7 minutes …

Wednesday 3.22.17

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“PRIMER” In 7:00: 400m Row 40ft. Burpee Broad Jumps 25 Air Squats 1k Bike “CONDITIONING” Performance: For Time: 800m Run 50 KBS (53/35) 50 Wall Balls (20/14) 50 SDHP (95/65) 800m Run Fitness: For Time: 800m Run 50 KBS (44/25) 50 Wall Balls (14/12) 50 SDHP (75/55) 800m Run Core: For Time: 600m Run 35 KBS (35/25) 35 Wall Balls …

Tuesday 3.21.17

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“PRIMER” AMRAP 5 minutes 5 Goblet Squats 5 Half Burpees 20 Single Unders 10 Hollow Body Rocks “STRENGTH” Build to a 3RM Thruster in 10 minutes “CONDITIONING” Performance/Fitness: 4 Sets: AMRAP 3 minutes 7 Thrusters (95/65) (75/55) 7 Burpees 30 Double Unders REST 1:00 Core: 4 Sets: AMRAP 3 minutes 5 Thrusters (65/45) 5 Burpees 20 Double Unders -or- 40 …

Monday 3.20.17

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“PRIMER” EMOM 6 minutes O: 7 Thrusters (45/35) + 5 Burpees E: :45 Air Bike “CONDITIONING” Open 12.3 (Goal: 7 Rounds) Performance: AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar Fitness: AMRAP 18 minutes 15 Box Jumps (20/16) 12 Push Press (95/65) 9 Toes to Bar Core: AMRAP 18 minutes 12 Box Jumps …

Thursday 3.16.17

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“PRIMER” Teams of 2. AMRAP 6 minutes 250/200m Row -partner holds plank “CONDITIONING” Performance/Fitness: AMRAP 17 minutes 200m Run 15 Burpees 200m Run 15 Power Cleans (95/65) Core: AMRAP 17 minutes 200m Run 10 Burpees 200m Run 10 KBS (35/25)

Wednesday 3.15.17

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“PRIMER” In 7 minutes: 400m Row 1k Bike 400m Run “CONDITIONING” Performance/Fitness: AMRAP 11 minutes 20/12 Calorie Bike 10 Toes to Bar 15 KBS (53/35) REST 5:00 AMRAP 11 minutes 20/15 Calorie Row 10 Push Press (95/65) 15 Box Jumps w/ SD (24/20) Core: AMRAP 11 minutes 12/8 Calorie Bike 7 Hanging Knee Raises 10 KBS (35/25) REST 5:00 AMRAP …