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Coach Blake

Friday 2.16.18

By WODNo Comments
EMOM28:
1- 15/12 Calorie Row or Ski
2- 100′ Sandbag Carry (100/75#)
3- 15 Wall Balls (20/14#)
4- Rest

Score= SLOWEST round of Row/Ski
CRX – 150/100# Sandbag, 30/20# WB
February 15, 2018

Thursday 2.15.18

By WODNo Comments
Weightlifting:
Clean and Jerk (1RM)
16:00 time cap
Metcon:
For TOTAL Time:
800m AFAP
800m Recovery
400m AFAP
400m Recovery
200m AFAP
200m Recovery
25:00 Time Cap
February 14, 2018

Thursday 2.8.18

By WODNo Comments
Metcon:
Tabata:
Assault Bike (calories)

Rest 1:00 following your final sprint, then:
5:00 to establish a heavy snatch complex

Snatch Complex:
1 Power Snatch
1 OHS
Accessory:
4x
10 Partner Glute Ham Raises
1:00 Plank
1:00 Sandbag hold
February 7, 2018

Wednesday 2.7.18

By WODNo Comments
Gymnastics:
EMOM10:
Odd – 10 Toes To Bar
Even – 10 Heavy Russian Swings
Metcon (AMRAP – Rounds and Reps)
AMRAP10:
2 Muscle Ups
30 Double Unders
20 Abmat Sit ups
February 6, 2018

Tuesday 2.6.18

By WODNo Comments
Weightlifting:
Shoulder Press (3×10 @60% of 1RM)
Superset with 12 DB Flies (incline)
Metcon (10 Rounds for time)
Every 2:00 x10
8 Burpee Box Jump Overs (20/24″)
15 Wallballs (20/14#)

New Standards
February 5, 2018

Partner Saturday 2.3.18

By WODNo Comments
Metcon (AMRAP – Reps)
AMRAP25 with a partner:
20 Synchro Hand Release Push ups
200 Squats
20 Synchro Hand Release Push Ups
200 Sit ups
20 Synchro Hand Release Push Ups
200 DB Power Cleans (2×50/2×35#)
In remaining time, max calorie Ski/Row

*Must pair up with someone using same DB’s. 2 pairs of DB’s per team will not be permitted!
February 2, 2018

Friday 2.2.18

By WODNo Comments
Metcon (Time)
5 Rounds AFAP:
15/10 Cal Assault Bike
100′ Sandbag Carry

Rest 1:00 between rounds
Score= Total Time
EMOM15:
1- 9 Power Snatches (115/75#)
2- 7R/7L OH Lunges
3- 50 Double Unders

CRX- 135/95#
Perfect Score= 5 Rounds
February 1, 2018

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(908) 452-1345