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clifton park gym
Fitness and Sport   TEAM WOD:   Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans (135/95) 1500m row (must switch every 250m)      
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WOD: 7 minute AMRAP: Wall Balls EMOM complete 5 Deadlifts (225/155) First minute starts with wall balls.  Minute two complete 5 deadlifts and then as many wall balls within that minute.    Score is total number of wall balls completed in 7 minutes   Fitness: Skills: 30 Turkish get-ups not for time   Sport: Skills:...
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Fitness   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills: Overhead Squat Therapy 15 minute time cap   Squats: 2×10 Back squat   Sport:   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills 7 x...
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Tuesday 111213   Fitness   WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups   WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go...
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Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   15 min time cap   Olympic Lifting:     Clean work up to a heavy single. 15 minute time cap      Sport:       WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...
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WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap   WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you...
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WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...
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WOD Prep: Kettlebell armbar 2 minutes per side   WOD: 1.  Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap   WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...
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