“Whats your Excuse?”

WOD
16 min EMOM
Every 4 minutes execute
-400m run
-max reps kettle bell swings (24kg,16kg)

Then…
Skill/Technique
-Double unders
*seek virtuosity in your ability to execute this movement

Happy Baby Fitness!!! 6:15 just being awesome!

Happy Baby Fitness!!! 6:15 just being awesome!

“On the Box”

Strength
15 minutes running clock
Box Squats, every 3 minutes perform
-3 reps (70%,75%,80%,85%,90%) of 1RM back squat
*3 seconds to get to box (NO SITTING), touch and explode up.

WOD
5 rounds for time
-5 each leg pistols (no alt)
-10 pull ups
-15 push press (95#,65#)

Hossam giving his watchful eye;-)

Hossam giving his watchful eye;-)

 

“Outriggerous”

WOD
With a running clock of 14 min
-1000m row (alt 100m using just arms first then just legs for 600m then remaining 400m use regular rowing technique)
-find 1RM push jerk
*score time on the row and weight on the bar separately for two scores

Donny on them Sumo Deadlifts....

Donny on them Sumo Deadlifts….

“Hit Hard”

WOD
9-7-5
-front squat complex (squat clean+2 more front squats) (185#,125#)
-muscle up complex (muscle up +1 more dip)
*use progressions of Muscle ups for sub

Then
3 rounds not for time
-10 V-ups
-20 touches Russian twists
-:60 plank hold

John expanding his horizons and tapping into the mind of one of the best!

John expanding his horizons and tapping into the mind of one of the best!

“Speed with Accuracy”

WOD (goal <26min)
10 rounds
-50 double unders (sub singles)
-10 snatches (75#,45#)
*every 5 minutes 5 strict pull ups (make them hard if you are on a band)

Mobility WOD (10minutes)
-heel chord
-achilles
-calves

SBOCC thanks for putting on a great event... we will be back!!! Merica!!!

SBOCC thanks for putting on a great event… we will be back!!! Merica!!!

“Lifestyle”

Strength/Technique (25 minutes)
-Clean and Jerk
*watch your bar path, check those feet in the catch
Remember in the Jerk portion, the legs drive the bar and the hands and arms drive the body down.

WOD
8 min AMRAP
-4 push press (155#,95#)
-8 pull ups
-12 mountain climbers (right and left is 1)

Marco working on releasing the power!

Marco working on releasing the power!

“Felt the Heat”

WOD
3 rounds
9 min EMOM
1st minute -5 back squats at 70%
2nd minute -3 back squats at 80%
3rd minute – 2 back squats at 85%

3 min rest

Then…
10 min AMRAP
-7 push press (135#,95#)
-5 cleans (same bar)
-3 dead lifts (same bar)
*any time the bar rest on the ground perform 3 burpees

Just on that triple extension at the Inferno.

Just on that triple extension at the Inferno. Thanks for the squat idea Bill.

“Tabata yo face”

WOD
Stations 1 time through
-Row (cal)
-Box overs (each time over is 1)
-Kettle bell swings (24kg,16kg)
-Burpees
*each station you will stay at for an entire Tabata (4min :20 on :10 off) Once the Tabata is up for that station you move immediately to the next and begin (no time in between) Score each movement in reps

Mobility WOD
-hamstrings
-hips
-IT band

Last call for the post WOD brain forgotten;-)

Last call for the post WOD brain forgotten;-)