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WOD 10-3-18

October 2, 2018/in WOD /by Kare Williams

Warm Up

3 min row
30 stroke pyramid

10 min rest / stretch before 2k

WOD

2 K Time trial

Skills

EMOM 16 min

1 min – Strict Pull up / weighted pull up / MU / negatives

1 min – Pistols, or Pistol Progressions

WOD 10-2-18

October 1, 2018/in WOD /by Kare Williams

Warm Up

600 meter row or run
10 PVC thrusters
5 PVC overhead squats
20 singles

Rig calf stretch
standing hamstring stretch

CORE

PVC Shoulder Series

Snatch Tech

CORE

10 Side Toe Taps
30 Hollow Hold Flutter Kick
30 Superman Flutter Kicks
1 push up to cobra to DD

For Time

4 Rounds

1 Building run
10 burpees over bar
10 snatches
20 DU’s

-2 min rest-

Rx 65 / 95
Rx+ 85 / 115
M 45 / 75

WOD 10-1-18

September 30, 2018/in WOD /by Kare Williams

Warm Up

500 meter row
then
3 X
10 on
10 off

or
400 meter run
then
200 meter sprint

2 X
Stork walk >
bear crawl <
30 sec hollow hold
30 sec superman

2 X push up to DD to Sampson stretch

Assessment

Max Wall Sit

WOD

For Time

1500 meter row
15 deadlifts
15 HSPU
1000 meter row
10 DL
10 HSPU
500 meter row
5 DL
5 HSPU

Rx 185 / 275
M 135 / 205

ROWING CLASS 9-30-18

September 29, 2018/in WOD /by Kare Williams

WOD

Class WOD will be determined by size of class, and how many people want to sprint or do steady state for meters.

#1
Row at steady state 70% for max meters, for the entire class, or until your butt falls asleep (whichever comes first)

#2
Team sprint for meters, alternating 2 min sprints at about 90% for max meters. Team size determined by number in class and ERG availability.

Festivus Chipper Extravaganza 9-30-18

September 29, 2018/in WOD /by Kare Williams

Warm Up

Building run
lunge across floor
Building run
bear crawl across floor
Building run
zombie walk across floor

Tech all movements

group stretch

WOD

For Time

20 Synchro Plank Claps
60 wall balls
600 meter row
40 box step overs
40 knee ups
40 shoulder to overhead (2 KB’s)
40 KB Swings
20 Synchro burpees

Intermediate 20 / 14, 35 / 53
Novice 14 / 10, 44 / 26
Rx 20 / 14, 24″/ 30″, T2B, 35 / 53

One person works, one rests, split reps as needed

 

FIRE FACTORY 9-29-18

September 28, 2018/in WOD /by Kare Williams

3 Min AMRAPS – 3 Person Teams –  2 ROUNDS

Station #1 (3 minutes of work)

  • Sand bag over head lunges 35ft
  • Team mates alternate overhead lunging sandbag held overhead

-1 minute rest and transition-

Station #2 (3 minutes of work)

  • Stones over bar
  • Team mates alternate tossing heavy soft stone over bar

-1 minutes rest and transition-

Station #3 (3 minutes work)
PART A

  • 50ft sled push
  • 2 team mates push/pull while the 3rd rides. Rotate through all 3 riding

PART B

  • 50ft Heavy KB Farmer’s Carry
  • Each Team mate rotates through carrying two heavy KBs.

-1 min rest and transition-

REPEAT!!!!

ORDER OF EVENTS:
Station #1 to Station #2 to Station #3 Part A
then back to
Station #1 to Station #2 to Station #3 Part B

WOD 9-28-18

September 27, 2018/in WOD /by Kare Williams

Skill

Clean Pulls       3 X 5
Pause cleans   3 x 5

Skill work with light weight or the empty bar

CHIPPER FRIDAY!!

For Time

20 Dips
20 Squat Cleans
200 DU’s

Rx 95 / 135
Rx+ 115 / 175, MU to dips
M 65 / 95

WOD 9-27-18

September 26, 2018/in WOD /by Kare Williams

TABATA #1

2 x Row 8 min total

TABATA #2

2 x S2O and Evil Wheel

1 min Shoulder to Overhead
Rx 75 / 105
Rx+ 95 / 135
M 45 / 75

1 min Evil Wheels

WOD 9-26-18

September 25, 2018/in WOD /by Kare Williams

WOD

1000 meter row time trial

Strength / CORE

Bench Press
10
8-8
6-6-6

between each set of Bench Press

30 sec Enterprise

WOD 9-25-18

September 24, 2018/in WOD /by Kare Williams

CORE

AMRAP 10 min

20 Oblique band twists
10 OH KB sit ups
20 sec R plank
20 sec L plank
20 sec back plank

WOD

AMRAP 16 min

500 meter row
10 Burpee pull up
20 air squats
30 Kettle Bell swings

Rx 35 / 53
Rx+ 53 / 70, C2B
M 26 / 35

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