Team WOD (every Sat)

Saturday, 05.09.20

Team:

A. Amrap 10 alt 1:1

15 air squats

10 weighted jumping lunges

25′ burpee broad jump

B. Amrap 15

21 pushups

21 hollow rocks

11 synchro burpees

11 synchro dB kB cleans

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Full Gym:

A. Front SqT – heavy double for day

B. 3 rds

1k row

25 Ghd sit-ups / weighted sit-ups

25 HSPU

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Minimal Equipmemt:

A1. Weighted wall sit x :30

A2. Weighted Jumping alt lunges x :20

A3. Squat high jumps x 5

B. 21-18-15-12-9-6-3

Med ball clean or alt arm dB / kb squat clean

Pushups

***for note, find an implement of what to use.

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Team:

A.

Saturday, 03.14.20

Class schedule today.

8a, 9a and 10a. All individual

We ask for folks to come just prior to class and once class is finished, to not hang out in the facility. We are doing our best to manage the current situation and give ourselves the best chance of keeping these doors open.

Thank you for your understanding and support.

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AFAP

100 DB Snatch 50/35

50/40 cal Row

100 bar facing burpees

– utilizing 2 rooms, to space folks out

– 20 min time cap

Saturday, 02.29.14 T

Team:

A. 2 power snatch + 1 hang squat snatch + 3 ohs ; building in 15 minutes

*modify accordingly

B. Amrap 10. 1:1 ‘

10cal bike

8 power snatch 95/63

6 t2b

C. Afap

50 hang power cleans 155/103

50 synchro pushups

50 synchro squats

25 ^

25 ^

25 ^

**modify accordingly

Saturday, 02.22.20 T

Follow @cap_sixty on IG

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Team:

A. 5 power cleans + 4 front SqTs + 3 s to oh; max weight in 15 min

Rest 2-3

B. Afap

70/55 cal bike

60 synchro WB abmat sit-ups

50 Kipping HSPU / 15 wall walks

40 synchro DB step ups (1 DB each)

30 burpee box jump (each – alt 1:1)

20 synchro strict pull-ups (chin over = synchro)

100 du each

Saturday, 02.15.20 T

Team

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Team

A. Max snatch or Max clean and jerk ; athletes choice for the day in 15 min

B. Amrap 11 alt 1:1

15/12 cal bike

12 burpees onto plate

9 double squat wall balls

Rest 2-3

C. AMRAP 11 alt 1:1

15/12 cal row

12 kB swings 70/53

9 box jump step down

*busier class. 1/2 staff on B 1/2 start C and switch after 11 min mark

Saturday, 02.08.20 T

Team

A. 3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes – any type of clean allowed

B. 18-28 min

Alt 1:1

8 cal bike

8 kb 70/53

8 burpees onto plate

C. @ min 31

100 hang db clean and jerk 50/35

100 abmat sit-ups

100/80 cal bike

Saturday, 02.01.20 T

I

Team

A. Bench Press : 8RM and 3RM

– 8RM combined with partner = 1 score

– 3RM combined with partner = second score

**16 minutes to establish

B. Max reps (13 min total)

2 min max cal bike

2 min max pull-ups

1 min max bike

1 min max synchro pushups

Rest 1 min x 2

C. 10 min clock

1 Mile run (break however you want but min can run is 200m)

Max dB thrusters 50/35’s

Saturday, 01.25.20 T

Team of 2

A. Power Clean + Clean + 2 shoulder to overhead ; build to max in 15 min

– build prior weeks

B. Amrap 10

100 DU

25 power cleans

– weight ascends after each round.

– 135/93 – 155/103 – 185/113 – 205/123 – 225/133

C. 3 rds

50/40 cal bike

50 abmat sit-ups

50 kb / Db hang clean and jerk (switch arms every 5 reps) 50/35 or 53/35 if KB

Saturday, 01.18.20 T

Team Saturday

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Team of 3

100/80 cal bike (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

300 double Unders (1 working at a time)

500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

50 Devils press 50/35’s (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

100/80 cal bike (1 working)

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