Sara Nelson

Thursday 3.10.16 WOD

Strength: bulgarian split squats x 8/side x 3 sets WOD: For max reps/calories 45 sec. HPC **choose a weight that you can cycle for the 45 seconds 45 sec. box jump over, 24/20″ 45 sec. row for max meters rest 3 minutes x3 rounds

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Wednesday 3.9.16 WOD

Strength: A. Clean and Jerk – 7-10 minutes of work… building B. Clean and Jerk cycling work; 5 minutes working of 3 TnG reps @ 40-50% of A (A and B should take 15 minutes) WOD: in front of a clock set for 18 minutes: minute 0-1:00 – amrap heavy thrusters minute 1:00 – 2:00 – amrap Calories on aB minute 2:00- 3:00 – amrap front squats @ same weight as thrusters minute 3:00 – 4:00 – amrap double unders (once you stop DU.. plank for rest of time) minute 4:00 -6:00 – Rest **you can scale the thruster up …

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Monday 3.7.16 WOD

Strength: A. Hang Power Sn from the power position + OHSQ + Hang Snatch (7-10 minutes) for this when you catch the first power sn do not reset, just ride it down then reset for the next hang sqt snatch.. work on this complex for 7-10 minutes   WOD: 30 sec. sled push 15 sec. rest 30 sec. jump squat 15 sec. rest 30 sec. rope slam 15 sec. rest 30 sec. heavy farmers walk 15 sec. rest 30 sec. AB sprint 1 minute rest x5 rounds

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Saturday 3.5.16 WOD

WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 …

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Friday 3.4.16 WOD

Strength: A.1 Strict Press x 8×4 A.2 DL; 85×2-3×4   WOD: 30 sec. double unders 8 TnG PC – tough weight but ensure perfect form and work on cycling 30 sec. burpees over the barbell 30 sec. row or AB @ 95% effort rest time = work time x3 rounds finisher seated russian twist x 20 arch ups x 20 x3 rounds

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Thursday 3.3.16 WOD

10 minutes to finish the following: 10 strict pull ups 15 pull ups 30 CTB pull ups 15 pull ups 10 strict pull ups amrap calories on rower in remainding time **can scale up to 5 rope climbs, 10 ring MU, 15 bar MU, 10 ring MU, 5 rope climbs -rest 5 minutes- 12 sec. aB sprint @ max effort rest 90 seconds x4

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Wednesday 3.2.16 WOD

Skill: “flight simulator” in 15 mins unbroken double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (or “junior sim”) 5-10-15-20-15-10-5   Teams of 2 must complete the following: 100m sled push @ 5/3 plates on top (switching every 20m) 100m burpee broad jump (switching every 20m) 100m Farmers walk, 70/55# per hand (switching every 20m) 100 Sit up to stand ups (switching every 10 reps and you can anchor feet)

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Tuesday 3.1.16 WOD

Strength: A1 PP + PJ; 1+1 x 4 sets, rest 60 sec. A2 single leg RDL x 10/side x 4 sets, rest 60 sec. WOD: teams of 2 must complete the following: 40-35-30-25-20 double russian kb swings, 35/24 # per hand calories on AB calories on rower **Teams can break up the reps any way they want **can scale up to 55/35# per hand post workout skill work if there’s time: belly to wall handstand holds strict HSPU work off box or wall with good positioning and tripod in the bottom

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Saturday 2.27.16 WOD

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. 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) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb.

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Friday 2.26.16 WOD

Strength: A.1 box step ups x 8/side x 3 A.2 L-sit hold or hanging L hold – as long as possible x3   WOD: “Sweat Sesh” 5 minute AB 5 minute Row 5 minute amrap (farmers carry x 1 minute, plank x 1 minute, jump rope x 1 minute, Jog x 2 minutes)

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