WOD for Wednesday May 10, 2017

Warm up: Dynamic Movements & Duck Duck Goose

WOD: PFT Partner Day (revisiting our beginning of the term fitness test)

ME Push-ups
ME Pull-ups (mod Ring Rows or Bands)
ME Air Squats (2min)
ME Plank Hold
ME 800m Run
ME Dips (Rings or Bar)
ME Burpees (1min)
ME Sit-ups (2min)
ME Sandbag Ground to Overhead (1min)
ME Tire Flips (1min)
ME Box Jumps (2min)

*ME = Max Effort*
Pair up with a partner, one partner will exercise while the other rests/motivates/counts repetitions for their partner. You can go in any order you choose. One set of maximum effort reps or time at every exercise. Tally your scores and compare to your originals from beginning of term. There are some new tests involved this time as well. Get some!

WOD for Wednesday May 3, 2017

Warm up:
Team Relay Races + Dynamic Movements

WOD: Lumberjack : True Blue Edition

20 Tire Flips
400 Meter Run
20 Battle Rope Waves
400 Meter Run
20 Overhead Squats (Sandbag)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest-to-Bar Pull-Ups
400 Meter Run
20 Box Jumps (24/20 in)
400 Meter Run
20 Sandbag Squat Cleans (45/35 lbs)
400 Meter Run

*Chipper style WOD, athletes will pick a an exercise of their choice each time and complete all 20 repetitions before moving on to their 400m run. Do not have to do the exercises in order of the WOD listing to ensure athletes are dispersed and not jammed up at their exercise waiting on equipment.

WOD for Wednesday April 26, 2017

Warm up: Relay Races + Tug of War 🙂
+Dynamic Movements

AMRAP in 25 minutes: “Field Day”

From 0:00-5:00
16 Dips
16 Box Jumps (24/20 in)

From 5:00-10:00
16 Thrusters (sand bag)
16 Pull Ups

From 10:00-15:00
16 Burpees
16 Tire Flips

From 15:00-20:00
16 Mountain Climbers
16 Battle Rope Waves

From 20:00-25:00
16 HR Push-Ups
16 Sit-Ups

Athletes will break up into small teams for relays/tug/amrap

WOD for Sunday April 16, 2017

Warm up:
3 laps team indian run

WOD 1:
5 rounds
Max handstand hold
10 pull ups
10 dips
10 chin ups
10 push ups

WOD 2:
50 squats
10 burpees
1 lap run
100 squats
20 burpees
2 lap run
150 squats
30 burpees
3 lap run
100 squats
20 burpees
2 lap run
50 squats
10 burpees
1 lap run

See you guys tomorrow at 6 pm on the field!!