WOD & Updates

170417 Monday

April 16, 2017
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in WOD
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Thruster
10 minutes to find a heavy 5

With a partner
150 hang power clean 95/65
5 burpees each every time you switch (together)


Before Class
tall clean + jerk
5 sets of 3 + 3

After Class
GHD Sit Up 10-30 reps

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170414 Friday

April 13, 2017
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in WOD
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Back Squat
10-10-10

AMRAP 9

3 rounds of the following
1 minute back squat 135/95
1 minute TTB
1 minute burpees of the bar


Refinery

Before Class
10 min handstand walk practice

After Class
Headstand Pike Leg Lifts
5 sets of 5

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170412 Wednesday

April 11, 2017
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in WOD
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Push Press
10 minutes to find a heavy triple

10 rounds for time
3 hang power cleans 155/105
3 push jerk 155/105
30 double unders


Refinery

Before Class
tall clean + jerk
5 sets of 3 + 3

After Class
GHD Sit Up 10-30 reps

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170411 Tuesday

April 10, 2017
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in WOD
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Deadlift
10 minutes to find a heavy set of 10. Touch and go. Hook Grip. No mixed grip

6-9-12-9-6
deadlift 225/135
HSPU


Before Class
Box Jump
6 sets of 5 as high as possible

After Class:
Strict toes to bar negatives
get a friend to spot you if needed, but get some solid time under tension
5 sets of 5 second decents

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170410 Monday

April 9, 2017
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in WOD
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Front Squat
10 minutes to find a heavy set of 3

“Helen”

400m run
21 KB swing 24kg/16kg
12 pull ups


Refinery

Before Class
High Hang Snatch
5 sets of 3

After Class
Ring Muscle Up Progressions

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170407 Friday

April 6, 2017
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in WOD
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Compare to 161230

hang clean
10 minutes to find a
heavy triple

Every 3 minutes for
15 minutes
3 thrusters
3 front squats
50 double unders

You choose the weight. Score is the sum of each weight moved per round.


Refinery

Before Class
Tall Clean + Tall Jerk 3 sets of 3 + 3
Keep it light, keep it fast

After Class
Headstand Pike Leg Lifts
5 sets of 5

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170406 Thursday

April 5, 2017
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in WOD
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Movement & Mobility Class with Ray

If you want to get better and get the most out of the week’s workouts, COME to the class. There will be movement drills and a workout to help improve your coordination and mobility.

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170404 Tuesday

April 3, 2017
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in WOD
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Shoulder Press
10 minutes to find a HS

3 rounds of the following OTM
Min 1: max calorie row
Min 2: max rep toes to bar
Min 3: max time handstand hold
Min 4: rest


Refinery

Before Class
High Hang Snatch
5 sets of 3

After Class
Ring Muscle Up Progressions

 

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