Monthly ArchivesJune 2012

Hound Dog standard

Warm-Up: 2 Rounds
200m Run
5 Burpees
10 Push-Ups
15 Air Squats
Stretch Of Your Choice
WOD: Hound Dog
5 Rounds For Time:
5 Thrusters (RX is BW) Scale As Necessary
10 Pull-Ups
5 KB SDHP (70#/55#)
Rest 1 Minute After Each Round
COOL DOWN:
100 ABS (Athletes Choice)/Stretch
TRAVEL WOD:
15 Rounds:
5 Burpees
5 Push-Ups
5 Sit-Ups
5 Squats

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Blackout standard

2 PERSON TEAM WOD
30 Sandbag Get-Ups (70#/40#) AS A TEAM
THEN
25 Deadlift (225#/135#)
25 Box Jumps (24″/20″)
25 Ring Dips
Teammate 1 will do 25 DL First. Once teammate 1 is done with the DL then teammate 2 will start and teammate 1 will go to box jumps and so on. Teammate 2 may not pass teammate 1 at any [...]

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MJOLNIR standard

Warm Up: Stretch Then:
3 Rounds: For Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
10 Sit-Ups
Strength: Push Press: 3 Rep Max
3-3-3-3
WOD: MJOLNIR
5-4-3-2-1
Shoulder to Overhead (155#/110#)
Rope Climbs or Tire Pulls
TRAVEL WOD:
5 Rounds For Time
15 OHS (Weighted or with Towel)
25 Push-Ups
25 Tuck Jumps
Baker/Rev: 5 Rounds
15/25/25 Reps: Pick Your Poison
250m Row Between Rounds

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The Franchise standard

WARM-UP: FOR TIME:
10 Air Squats: 5 Deadlift (95#/65#)
10 Push-Ups: 5 Hang Cleans
10 Sit-Ups: 5 Front Squat
10 Double-Unders: 5 Shoulder To Overhead
10 Double-Unders: 5 OHS
10 Double-Unders: 5 Snatch
WOD: The Franchise (By: Coach Todd)
4 Rounds:
6 Power Cleans (175#/115#)
12 Wall Balls (20#/14#)
6 Chest to Bar Pull-Ups
400 m run
COOL DOWN:
100 Reps Of Your Choice (Abs)
TRAVEL WOD:
4 Rounds
4 DB Thrusters
12 [...]

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Dunamis standard

WARM-UP: 4 Rounds
1 Tire Pull
2 Tire Flips
200m Run
WOD: Dunamis
30 Ring Push-Ups
25 Power Cleans (135#/95#)
20 Burpee Box Jumps (Hips Open At The Top Of The Box)
15 Hand Stand Push-Ups
10 Bar Muscle-Ups or 10 Sandbag Get-Ups (AHAP)
5 OHS (135#/95#)
STRENGTH DAY WILL BE ON FRIDAY!!!! BENCH PRESS
TRAVEL WOD:
4 Rounds:
400m Run
50 Squats
20 Lunges
35 Push-Ups (Baker: Sit-Ups)

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Death Roll standard

This one is for our “Gator”! Athletes please come to the box tomorrow in a T-shirt with cut off sleeves. True Gator mode will¬†be sleeves cut off down to the middle of the rib area.
WARM-UP: 2 Person Warm-Up:
1 Person Rowing At A Time
Max Distance Row (5 Minutes)
WOD: Karen, Annie, Grace and Fran
2 Person Partner WOD: [...]

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Bruiser standard

BE STRECTCHED AND READY TO GO! WE WILL START THE WARM-UP AT THE BEGINNING OF CLASS TIME.
WARM-UP:
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
WOD: Bruiser
6 Rounds
5 DB Burpee Thrusters (40#/30#)
5 Ring Dips
5 KB Swings (70#/55#)
5 Toes To Bar
Cool Down:
50 Slam Balls For Time (20#/10#)
TRAVEL WOD:
10 Rounds:
5 DB Burpee Thrusters
5 Dips
5 Hand Release Push-Ups
5 Straight Leg-Sit Ups
BAKER:
Do [...]

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