11-17-15

ONRAMP WOD – Tuesday 11/17/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Then complete 15-10-5 reps of wall ball, sit up. reverse hyper 10-8-6, Jump rope 3x50

Strength: Back Squat – warm up then do 5-4-3-3-3. (Back is still "weak" from injury so stayed with really light weights)

Stamina: Chipper, not timed: 10x Burpee to a jumping pull up, 20x dips, 100m WTD walking lunge (35#/25#).

Work Capacity: Complete 4 rounds for time of…

•        15x Burpees
•        15x slam ball, substituted squats
•        Row 250M, substituted 25 upright rows

11-17-15

ONRAMP WOD – Monday 11/16/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Complete 3 Rounds – run 200m, 5x strict press, 5x push press, 5x jerk (45#).

Work Capacity: AMRAP in 20 minutes of the following…(17)

•        5x ring row
•        10x push up
•        15x air squat

Strength: Push Press – warm up then 5-4-3-3-3.  

Durability: 1 mile timed run. 25x good morning darlings, 25x arm haulers. Stay focused & stay on target -– Mark Divine

11-16-15

5 rounds: reverse hyper x10, squat x10, Jump rope x50

4 rounds: 400m run, pushups x10, barbell curls x10

11-09-15

ONRAMP WOD – Monday 11/9/15

Baseline: Box breathing then ROM drills. 200m run, then 3 rounds of: 10x reverse hyper, 10x squats, 10x jumping jacks, 10x push-ups.

Work Capacity: AMRAP in 20 minutes of…(Plan was 10, got 14, so pretty pumped)

•        5x Clean (95#/65#) (scale weight if needed)
•        10x hand release push ups
•        20x jump rope

Strength: Bench Press – warm up then 5-5-5-5-5.  

Durability: 5x 200m sprint. 

Nothing more BA than flames on a hat