Wednesday 4.19.17

Jonathon Shelton WOD 0 Comments

“PRIMER” Teams of 2. Trade Rounds. Partner holds plank. AMRAP 6 minutes 7 KBS 7 Wall Balls “CONDITIONING” Performance: AMRAP 10 minutes 15/10 Calories Air Bike 7 Power Cleans (135/95) 10 Wall Balls (20/14) REST 5:00 AMRAP 10 minutes 20/15 Calorie Row 35 Double Unders 10 Back Squats (135/95) (from floor) Fitness: AMRAP 10 minutes 15/10 Calories Air Bike 7 …

Tuesday 4.18.17

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“PRIMER” AMRAP 6 minutes 5 Push-ups 5 KB Sumo Deadlifts 5 Pass Throughs 20ft. Bear Crawl “STRENGTH” In 7 minutes, build to a max Strict Press -then perform: EMOM 5 minutes 5 Push Press @ weight above “CONDITIONING” Performance: 10 Rounds for Time: 15 Deadlifts (135/95) 15 Push-ups Fitness: 10 Rounds for Time: 12 Deadlifts (135/95) 12 Push-ups Core: 10 …

Monday 4.17.17

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“PRIMER” AMRAP 5 minutes 3 Sets: :30 Shuttle Sprints (20′ down/back) :30 SDHP (45/35) :30 Front Squat (45/35) :30 Toe Touch Jumping Jacks “CONDITIONING” Benchmark: Wood Performance: 5 Rounds for Time: 400m Run 10 Burpee Box Jumps (24/20) 10 SDHP (95/65) 10 Thrusters (95/65) REST 1:00 b/t rounds Fitness: 5 Rounds for Time: 400m Run 8 Burpee Box Jumps (24/20) …

Friday 4.14.17

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“PRIMER” AMRAP 5 minutes 7 Front Squats 15 Single Unders 40ft. Bear Crawl “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 52X1 “CONDITIONING” Performance: 5 Rounds for Time: 25 Push Press (75/55) 50 Double Unders Fitness: 5 Rounds for Time: 20 Push Press (75/55) 40 Double Unders Core: 5 Rounds for Time: 15 Push Press (45/35) 50 Single …

Thursday 4.13.17

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“PRIMER” 3 Sets: :30 SDHP :30 No Squat Wall Balls :30 Single Unders :30 Air Squats “CONDITIONING” Benchmark: Kelly Performance: 5 Rounds for Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Fitness: 5 Rounds for Time: 400m Run 25 Box Jumps (20/16) 25 Wall Balls (14/12) Core: 5 Rounds for Time: 300m Run 15 Box Jumps (20/16) …

Wednesday 4.12.17

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“STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans + 1 Jerk “CONDITIONING” Performance: AMRAP 12 minutes Teams of 2. Trade every 1:00 10 Deadlifts (225/155) 20 Calorie Row 30 Toes to Bar 20 Calorie Bike 10 Burpee Pull-ups Fitness: AMRAP 12 minutes Teams of 2. Trade every 1:00 10 Deadlifts (185/135) 20 Calorie Row 30 Toes to Bar …

Tuesday 4.11.17

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“PRIMER” AMRAP 5 minutes 10 Box Step Up and Overs 10 Push Press 10 Russian KBS “STRENGTH” 3 Sets: 12 Single Leg DB/KB Box Step Ups Rest 1:00 between legs Note: Box above knee “CONDITIONING” Benchmark: Nate Performance: AMRAP 20 minutes 2 Ring Muscle Ups 4 HSPU 8 KBS (70/53) Fitness: AMRAP 20 minutes 2 Bar MU -or- 4 C2B …

Saturday 4.8.17

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Today’s Schedule 7:30am – FitWaco 8:00am – Free Intro Class 9:30am – Team WOD “TEAM WOD” Teams of 3. Trade reps as needed. One person always running 1 lap around VA. AMRAP 30 minutes 20 Push Press (95/65) 20 Bar Facing Burpees 40 Front Squats (95/65) 40 Calorie Row 60 Deadlifts (95/65) 60 Calorie Bike

Friday 4.7.17

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“PRIMER” EMOM 6 minutes O: 12/8 Calorie Bike + 15 Air Squats E: 20/40/60 Shuttle Run + 7 Burpee Pull-ups “STRENGTH” In 10 minutes, build to a heavy: Power Clean + Hang Squat Clean + Jerk “CONDITIONING” Performance: Teams of 2. Trade every 1:00 AMRAP 16 minutes 100 Wall Balls (20/16) 100 Calorie Bike 100 Pull-ups 100 Calorie Row Fitness: …

Thursday 4.6.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Push-ups 5 Box Jump Overs 5 Russian KBS “STRENGTH” In 10 minutes, build to a 5RM Bench -then drop 10% and perform 8 reps -then drop 10% and perform 10 reps “CONDITIONING” Benchmark: Jack Performance: AMRAP 20 minutes 10 Push Press (115/75) 10 KBS (53/35) 10 Box Jumps (24/20) Fitness: AMRAP 20 minutes 10 Push …