WOD for Sunday February 26, 2017

Warm up:
800 m run (3 laps)
3 min rest
800 m run

WOD: 17.1
10 DB snatches
15 burpee box jump overs
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpee box jump overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs

WOD 2:
5 Rounds
30 Squats
15 Push ups
30 Sit ups
15 Burpees
1 lap run

Let The Open begin!!

WOD for Wednesday Feb 22, 2017

Warm up: Dynamic X2

-Single leg hop & skip long side of field
-Side Lunge short side of field
-Mountain climbers + Push-up in corners x5

*Hip & Shoulder MOB*

WOD: 1-5-1
-C2B Pull-up (scale: pull-up, band pull-up, ring rows, reps x2)
-Ring Dip (scale: bar dip, bench dip, reps x2)
-HSPU (scale: pike push-up, HR push-up, reps x2)
-Tire Flip (scale: lighter tire, reps x2)
-Wind Sprint (no scale, everyone is Rx here)

This is Rx, 1 repetition at each exercise, then 2, then 3, all the way to 5 and back down to 1. HOWEVER, if you are scaling any exercise your reps will be x2. For example, if you cannot do a C2B Pull-up you will do Ring rows, band pull-ups, or regular pull-ups but if you were supposed to do 2 Rx, you will do 4 scaled.

*Time Bonus AMRAP 7min*
-5 V-Ups
-10 Butterfly Sit-ups
-15 Flutter kicks
-10 Supermans
-5 X-Ups

LOD: Strict OHP + Push Press (1-5-1)
Start with some light warm-up sets then load @75% 1RM for strict presses, if cannot complete the strict reps as you are climbing up the repetition ladder, utilize the push press.

WOD for Wednesday Feb. 15, 2017

Warm up: X2

jog 100m
10 alt. lunges
back peddle 50m
10 rev. lunges
sprint 100m
10 alt. side lunges
back peddle 50m
10 inchworms + push-up

*Hip + Shoulder Mobility Drills*

WOD: “Broken Heart” (Post Valentines Day Disaster)

20 minutes EMOM (Every Minute on the Minute)
5 Pull-ups (strict)
5 Push-ups (HR if Rx)
5 Box jumps
5 Butterfly Sit-ups

Bonus: Tabata (20s on 10s off x 8)
Plank + Hollow Body Rocks

LOD: Front Squat 3-3-3-3-3-3-3 (for those adding a lift on top of their WODs)

Come get some ladies & gents. See you out on the field tomorrow at 5pm! Hope everyone has a happy v-day!

WOD For Wednesday Feb.8, 2017

Today is PFT day people! PFT = Physical Fitness Test

Warm up:
1x Lunge + OH Sh Flexion around the field, at each corner 10 inch worms will be performed
2x 25 Jumping Jacks, 20 reverse arm circles, 15 hip bridges, 10 lying all four’s, 10 Protraction Push-ups

PFT Max Effort 1 set for max time/repetitions on the following exercises:

-Push-ups (to failure)

-Pull-ups (to failure or flexed arm hang for time)

-Dips (to failure)

-Air Squats (ME 2 min)

-Plank (for time)

-800m sprint (for time, 2 laps around field)

-Sit-ups (ME 2 min)

-Burpees (ME 1 min)

*You will partner up with someone of equal skill level who will clock your times & reps, and vica versa. While one partner works, the other rests. Take as much or little rest as needed before attempting the next exercise but all exercises must be completed by 6pm. Push yourselves, and push your teammates. WOD will commence at 5pm on the field. Let’s hit some PR’s, Ooh Rah!