STCF

Monday, February 5,2018

Team WOD-

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

70/50 Calorie Assault Bike

Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that athletes could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is appropriate to ensure that each person gets the right stimulus for them.

Conditioning class –

10 min EMOM

3 burpees + 6 box jumps

12 wallballs

Then: 50 cal bike-try to maintain 55-60 rpm entire time

10 min EMOM

6 burpees + 3 box jumps….last minute 10 burpees+ 10 box jumps

15 goblet squats….last minute work the entire minute.

Then: 50 cal bike- maintain 50-55 rpm entire time

Friday, February 2,2018

WOD- Fight Gone Bad

3 Rounds For Total Reps

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Conditioning class

1 round:

25 sit ups

30 double unders

25 squats

30 sec bike sprint

25 sit ups

30 double unders

25 pull-ups

30 sec bike sprint

25 sit ups

30 double unders

25 squats

30 sec bike sprint

25 sit ups

Thursday’s WOD board

Thursday, February 1,2018

WOD-4 rounds for time:

50ft overhead right arm dumbell walking lunge

10 dumbell power cleans

50ft overhead left arm dumbbell walking lunge

10 dumbbell hang squat clean thrusters

Join Michele today at noon and 5 pm for mobility class.

Wednesday’s WOD board

Wednesday, January 31,2018

WOD- 3 rounds for time;

400 meter run

21 russian kettlebell swings (70/53)

12 box jumps (30/24)

Conditioning class-

20 min AMRAP

Row 500

15  wallballs

15 toes to bar

15 push ups

Nice job today on the Lurong workout. If you did the workout at level 1 or 2 only count the singels as 45 not 90. 

Here’s the board: