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Tuesday 8.2.16

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FAMILY NIGHT OUT WODS

WARMUP

1 Mile Run
mobility before run
then negative split run jog/run

METCON

WcG Family NIght Out WODs
[3] 6 minute WODS

WOD [1]: 6 min amrap
20 calorie BIKE
15 Push Ups
10 Box Jumps 24/20, 20/12

3 min transition

WOD [2]: 6 min amrap
20 calorie ROW
15 KB SwIng (American) 53/35, 44/26, 35/18
10 KB Goblet Squats 53/35, 44/26, 35/18

3 min transition

WOD [3]: 6 min amrap
20 Dbl unders
15 Ball Slams 30/20, 20/10
10 Clean & Press 115/75, 95/65, 85/55, 75/45

COOL DOWN

SKill work

SATURDAY 7.23.16

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WARMUP

On Own
PVC Pass Thrus
1X:
10 Windmill
5 Inchworm
2X:
5 Air Squat
5 Push Up
5 Squat Jump

PARTNER WOD

Partner Wod 2 Person
2 Person Partners [A1 & A2] A1 begins and A2 can follow right behind but, cannot pass A1

3 ROUNDS
10 Pull Ups
10 Box Jumps 24/20
5 Heavy Power Cleans 155/95, 135/75, 115/55

400 meter Partner RUN
* after all 3 rds are completed by both athletes.*

3 ROUNDS
10 WB 20/14, 14/10
10 T2B
5 Rope Climbs

400 meter Partner RUN

3 ROUNDS
10 Calorie Row
10 American KB Swing 53/35, 44/26
5 Wall Walk

400 meter Partner RUN

CASH OUT

5 min time cap AMRAP
Partner Burpee PLANK jump over

Wednesday April 20th WOD

DSC_0484

Skill:
Back squats off the rack
5@40%, 5@50%, 5@60%
3@65%, 3@65% 1@75%, 1@75%
Wod:
3RFT (Rounds for time)
400m run
21 KB
15 K2E
9 Ring Dips

Saturday April 16th Partner WOD

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Partner WOD

8 rounds for time:
8 burpees
6 squat cleans (135/95)
4 push press (135/95)
2 wall walks

One person working at a time - Partner A 8 burpees, then partner B burpees etc.

Rest 2 minutes

10 minute AMRAP:

40 double unders/80 singles
20 toes2bar (60 reps = 1 round)

Partner 1 starts on double unders When partner A moves to T2B - partner B starts