6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

12/8/16

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Technique

– DB Snatch

Met Con

4 Rounds For Time Of:

8 Ring Dip
10 Cal Row
12 Burpee Box Jump
14 DB Snatch
16 Jumping Lunge
18 Sit Ups

Jeremey-18:27 RX
Charlotte-20:38 (Bar dips)

3/8/16

Warm-up

With at 20 min running clock, work your way through these 6 Stations. Warm up and mobilize. Practice speed while perfecting technique

8 Goblet Squats
8 Kettlebell Swings
8 Max Effort Vertical Jumps
Pushup Pyramid
8 Supine Ring Rows
10 Hollow/Superman Rolls (5 L, 5 R)
Foam Roll IT Band

WOD
10 minute AMRAP

Burpee Box Jump Overs (24″)
*5 Wall Balls Every minute on the minute (20#)

Jeremey—65 total burpees

12/16/15

Strength

Work to a Heavy Complex of:

3 Hang Cleans + 3 Front Squats + 3 Jerks (1-1-1-1)

Jeremey – 125
Charlotte – 95

WOD

3 Rounds for Time:

10 Power Cleans (115/75)

10 Burpee Box Jumps (24/20)

Jeremey – 6:55

Charlotte – 9:25

10/25/15

Strength

4-4-4-3-3 Back Squat

185# x 4
195# x 4
205# x 4
215# x 3
215# x 3

WOD

100 DU (Scaled to 50)
28 Burpee Box Jumps
75 DU (Scaled to 40)
21 Burpee Box Jumps
50 DU (Scaled to 30)
15 Burpee Box Jumps
25 DU (Scaled to 20)
9 Burpee Box Jumps

Time: 13:40

8/20/15

For Time:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

-4 MIN REST-

In 5 minutes:

400m Run

Max reps Burpee Box Jumps (24) with remaining time (25)

-4 MIN REST-

In 5 minutes:

500m Row

Max reps Slam Balls (20) with remaining time (30)