Beginner

Saturday 150328 – Beginner

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65… Read more »

Friday 150327 – Beginner

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65… Read more »

Thursday 150326 – Beginner

A. Snatch Deadlift 7-6-5-4-3 Tempo: 4 counts from the floor to standing with bar at the hip, 3 seconds lower to Below the Knee Position, Hold for 2 counts at the knee then set it down, reset your grip every… Read more »

Wednesday 150325 – Beginner

A. Skill Work: Split Jerk B. “Coach Kyle’s Fun Test” EMOM for 30 minutes, alternating with a partner (each person does 15 sets) 3 Ground to Overhead (95/63) 6 Burpees over the Barbell

Tuesday 150324 – Beginner

A. Skill: Turkish Get up B. “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up The Tabata interval is 20 seconds of… Read more »

Sunday 150322 – Beginner

A. Deadlift 7×2 B. 3 rounds for times of: 500 m Row 20 Wallballs (20/14) Rest 1:1 Your goal is to complete every round at the same pace.  Ideally you are +/- 10 seconds each round, based on your first… Read more »

Saturday 150321 – Beginner

Open WOD 15.4 Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Friday 150320 – Beginner

Open WOD 15.4 Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Thursday 150319 – Beginner

A. Handstand Practice B. Alternating with a partner for 5 rounds each Partner 1) Row 500 m/400m +10 No Push up Burpees over the erg Partner 2) Rest while Partner 1 works.