Saturday September 30, 2017
Posted on September 29, 2017 in by Coach Nez's blog
Team Series Week 2
Events, 5,6,7 and 8
- same as last weekend!
- grab a partner, pick two wods, and rip em'!!
WoDs
Saturday September 23, 2017
Posted on September 22, 2017 in by Coach Nez's blog
Team Series WODs
Grab a partner (or rip it as a solo effort) and pick two team series WOD
*or be an animal and do all 4 !
Event 1
9-15-21
- Synchro Thruster (95.65)
- Synchro Bar Facing Burpee
Event 2
For TIme *half reps for solo efforts
- 120 DUs
- 120 C2B Pull ups
- 120 Hang Power Snatch (95.65)
- 120 DUs
Event 3
Wednesday September 20, 2017
Posted on September 20, 2017 in by Coach Nez's blog
"Dead Rope"
- deadlifts and doubles
Wednesday September 20, 2017
Posted on September 19, 2017 in by Coach Nez's blog
"Rise and Fall"
AMRAP 40', with a partner, alternating rounds
- 1 Rope Climb
- 3 Bench Press (185/125)
- 5 Strict Pull ups
- 7 Burpee Box Overs (24/20)
Monday September 18, 2017
Posted on September 17, 2017 in by Coach Nez's blog
"The Chief"
5 Rounds for total reps
AMRAP 3'
- 3 Power Cleans (135/95)
- 6 Push ups
- 9 Air Squats
rest 1 minute between rounds
pick up from exactly where you left off the previous round
score is total rounds and remaining reps
Saturday September 16, 2017
Posted on September 15, 2017 in by Coach Nez's blog
"BULL"
2 RFT
Friday September 15, 2017
Posted on September 14, 2017 in by Coach Nez's blog
Flexin' Fridays
Upper + Lower + Mid Line
- no measures, just time under tension and some strength work.
#swole
Thursday September 14, 2017
Posted on September 13, 2017 in by Coach Nez's blog
"Cardiology"
AMRAP 40' - Teams of 2 - Alternating rounds
- 400m Run
- 10 Burpees
- 20 Cal Row
- 10 SB Shoulders (100/70)
Wednesday September 13, 2017
Posted on September 12, 2017 in by Coach Nez's blog
"Stymnastics Gamina"
AMRAP 2' x 5 w/1 minute rest between
- 3 Bar Muscle ups
- 6 HSPUs
- 9 T2B
- 12 Air Squats
Tuesday September 12, 2017
Posted on September 11, 2017 in by Coach Nez's blog
"Dumb and Dubber"
7 RFT
- 16 DB Snatches (50/35)
- 44 DUs
Monday September 11, 2017
Posted on September 10, 2017 in by Coach Nez's blog
9 / 11 Memorial WOD
AMRAP 40', teams of two
- show up, come prepared.
Saturday September 9, 2017
Posted on September 8, 2017 in by Coach Nez's blog
WOD
AMRAP 17'
Teams of two, one working at a time
- 30 Thrusters (135/95)
- 40 Bar Facing Burpees
- 50 Hang Power Cleans
- 60 Pull ups
Friday September 8, 2017
Posted on September 7, 2017 in by Coach Nez's blog
"Dead Hang"
10 RFT
- 3 Deads (255/175)
- 5 Box Overs (24/20)
- 7 T2B
Thursday September 7, 2017
Posted on September 6, 2017 in by Coach Nez's blog
Half Time
AMRAP 10'
- 10 HSPUs
- 25/20 Cal Row
- 50 Double Unders
rest 5 minutes
AMRAP 10'
- 10 Jerks (115/85)
- 10 Pull ups
- 150 Single Unders
Wednesday September 6, 2017
Posted on September 5, 2017 in by Coach Nez's blog
Run for it.
AMRAP 30', teams of two
- 200m Run
- 5 Wallballs
- 5 Burpees
*add 5 reps every round
For this WOD, one partner runs. When that partner returns, both chip away at the reps. You can choose who runs each round.