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box jumps

October 19/15: Backwards and Forwards

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Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

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October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 5/15: Double Under Practice

Skill:

Double under flight simulator–do them unbroken or start over

5-10-15-20-25-30-25-20-15-10-5

WOD:

4 rounds for time

400m run

30 kettlebell swings

15 box jumps

 

September 29/15: Deadlifts, Box Jumps & Pistols

Skill

20 x 40m sprints

WOD:

5 Rounds

15 deadlifts (135/95)

10 box jumps

5 pistols

September 25/15: Partner WOD!

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Skill:

10 minute skill work with atlas stone, working on ground to shoulder

WOD:

Partner WOD, you go, I go style

10-9-8-7-6-5-4-3-2-1 of

1. ground to overhead (95/65)

2. box jumps

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September 21/15: Bring Your Running Shoes!

Strength:

EMOM for 10 minutes

Even minute: 10 front rack lunges, increase weight as you go

Odd minute: 1 box jump every 20 seconds at 80% of max height

WOD:

20 Minute AMRAP

400m run

20 hand-release push0ups

10 front squats (135/95)

10 toes-to-bar

 

September 15/15: Run!

Nickel & Dime women6

Skill:

Handstand push-ups/handstand hold/handstand walks

WOD:

Every 7 minutes for 28 minutes

800m run

15 box jumps

with time remaining, do max handstand push-ups

Nickel & Dime women6

September 14/15: 10′s!

Fat Bastard19

Strength:

Take 10 minutes to establish a max box jump height. Then every 30 seconds for 6 minutes do 1 box jump at 85% of your max height.

WOD:

10!

10m sprints

Burpees

then

20 squat cleans (155/105)

Fat Bastard19

August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

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August 18/15: How’s Your Conditioning?

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Strength:

Push press 5 @ 60%, 5 @ 65%, 5 @ 70%

WOD:

26 minute time cap

1 mile run

50 overhead squats (95/65)

100 sit-ups

150 double unders

50 sumo deadlift high pulls (95/65)

100 box jumps

 

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