Baseball WOD

Baseball WOD:

20 min AMRunAP

Batter up – tumble

Lunge to 1st base – 10 Squats at 1st base

Bear Crawl to 2nd base – 10 Push-ups at 2nd base

Crab Walk to 3rd base – 10 V-ups at 3rd base

Broad Jump to home plate to score a run.

Bases will be marked out around the gym.  Player on deck can start(tumble) after lead off finishes all squats at 1st base.  The goal is to score as many runs as possible in 20 minutes.  If the class is large enough, there will be two teams going head to head on different “fields” (rooms).

 

Muscle-up Madness

Skill:

Muscle-up

WOD:

Row 1,000m

5 Muscle-ups*

Run 800m

5 Muscle-ups

100 Double-unders

5 Muscle-ups

*Sub 3 pull-ups and 3 dips for each muscle-up.

 

Turk(ey)ish Get-up

Strength:

Turkish Get-up

1-1-1-1-1 L/R

WOD:

20 min AMRAP –

5 KB Push-press L/R

15 Squats

5 1/4 TGU (just the sit-up to brace) L/R

15 Push-ups

5 KB Pull-throughs L/R

 

 

Turkey Day Total

Happy Thanksgiving!  Take 15 minutes to find your 1RM in each of the following lifts:

Bench Press

Back Squat

Deadlift

 

 

Hump Day

WOD: 

For Time –

5 rds of

“Cindy”

4 rds of

15 Box Jumps 24/20

5 HSPU

3 rds of

20 KBS 53/35

25 Double-unders

2 rds of

25 Burpees

25 T2b

1 rd of

50 Wallballs 20/14

 

Olympic Lifts

Find your 1RM in one of the following lifts.

Clean

Snatch

Cash out TBD by coach.

MAX WEEK!!!!!

This week we will be testing a few of your maxes.

Find a 1 RM in TWO of the following lifts:

Strict Shoulder Press

Push Press

Jerk

cash out TBD by coach.

PARTNER PT

With a partner spend 1 minute at each station.  After Partner A. has been through each station once, switch. Repeat 3 times.

1. Partner leg raises and throws.

2. Partner resisted seated presses.

3. Partner resisted push-ups.

4. Medball sit-up passes.

5. Buddy carry, piggy back, or wheel barrel.

KIP WORK

Skill:

The Kip

WOD:

Death By Pull-ups –

With a continuously running clock perform:

1 Pull-up in the first 1 min

2 Pull-ups in the second 1 min

3 Pull-ups in the third 1 min

Continuing this for as long as you are able.