Saturday WOD (8/1/15) Green Mtn Plate Carry

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Plate Carry to Green Mountain Tower

Off-Site WOD: Meet at the main Green Mtn trailhead on Alameda Pkwy at 9:30am. Coach Sean will bring bumper plates (10#, 25# and 45#). The WOD is to carry the plate to the top of the tower and back (approx 1 mile each way with significant climbing)!

Friday WOD (7/31/15) 4, 3, 2!

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4-3-2!

(4 Rounds, 3 Stations, 2 Minutes @ each Station)

Station #1: Row for calories

Station #2: K2E for reps

Station #3: Thrusters (45/35) for reps

Thursday WOD (7/30/15) Squat Snatch & 40-30-20-10

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Work up to a heavy, single Squat Snatch

then,

40-30-20-10

Pull-ups (make 1st half of each round C2B)

Push-ups (make 1st half of each round hand-release)

Kb Swings (45/35)

Wednesday WOD (7/29/15) TGU & Back Squats

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Turkish Get-ups

(work to heaviest single per arm for 10 mins)

Back Squats

10 x 4, build to 75% 1RM

Tuesday WOD (7/28/15) Deadlifts and more

Cindy

Max rep Push-ups, unbroken

then,

AMRAP for 15 mins:

10 Deadlifts (60% 1RM)

10 Pistols (5 per leg)

30 Double Unders

Monday WOD (7/27/15) Running & Muscle-ups

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Complete 5 Rounds for Time:

400m Run (fast!)

3 Muscle-ups

1:00 Rest

Saturday WOD (7/25/15) Mike’s Chipper

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‘”Mike’s Chipper”

10 Strict Pull-ups

20 Wall Ball Shots (20/14)

30 Sumo Deadlift High Pulls (75/55)

40 Overhead Squats (75/55)

30 SDHP

20 Wall Ball Shots

10 Strict Pull-ups

Friday WOD (7/24/15) Outdoor Fun on Asbury

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“Outdoor Fun on Asbury”

20 Min AMRAP:

20 Plate Ground to Overhead (45/25)

(at the stoplight at Asbury & Kipling)

Sprint to the top of the hill

10 Burpees

Thursday WOD (7/23/15) Gymnastics Galore

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‘”Gymnastics Galore”

1. “Bring Sally Up, Bring Sally Down”: Air Squats

2. Plank Walks on Bucket Lids – 4 x 40 feet

3. Max Pull-ups: how many pull-ups can you do without dropping off the bar?

4. 10 Min EMOM: Either 5 HSPU or 3 Wall Walks

Wednesday WOD (7/22/15) Deadlifts & Mike’s WOD

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Deadlift

5-5-5-5-5

‘”Mike’s WOD”

10 Rounds for Time:

5 Ring Dips

10 Box Jumps

25 Double Unders