Trident Blog

Friday, March 6th: OPEN WOD 15.2!!

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15.2 is 14.2!

 

RX:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Scaled

Sub pull ups for chest-to-bar pull-ups, OHS weight at 65/45

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Weather Update – Thursday, Mar. 5!

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We are CLOSED for the 4:30pm, 5:15pm, 6:15pm and 7:15pm! Stay safe and stay inside!

Open WOD announcement at 8PM

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Thursday, March 5

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Partner WOD:

Row 1500 meters (switch every 250 meters)

60 Burpees (switch every 10 reps)

120 Slam Balls (switch every 20 reps)

60 Burpees (switch every 10 reps)

Row 1500 meters (switch every 250 meters)

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Wednesday, March 4

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14 Min EMOM

Odd: 3 Squat Snatches

Even: 10 Wall Balls (25/20)

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Tuesday, March 3

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Strength:

DL at 6, 4, 4 @ 75, 80, 85%

 

5 X 90 second intervals:

10 DL (65%)

5 HSPU

30 Double Unders

Cash Out in remaining time with as many Ab Mat Sit Ups as possible

1 min rest in between rounds

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Schedule Update for Saturday, Mar. 7!

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This Saturday there will only be two morning classes – 6:30 and 7:15 a.m. due to the Level 2 Seminar at Trident (no CF Kids or Oly)

Open Wod Make up Times-

Saturday March 6th Morning 6:30 am and 7:15am

 Monday we will have open wod makeup at REGULAR CLASS TIMES.

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Monday, March 2

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Strength:

Press at 6, 4, 4 @ 75, 80, 85%

3 RFT:

18 Calorie Row

15 Thrusters 95/65

12 Chest to Bar Pull-ups

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Friday, Feb 27: OPEN WOD 15.1 (and 15.1a)!!!!

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Rx

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

 

Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

* ground-to-overhead allowed

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

GOOD LUCK TRIDENT!!! CRUSH IT!!!!!!!

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Thurs, Feb 26

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Strength:

Bench Press at 6, 4, 4 @ 75, 80, 85%

Alternating with a partner, perform 7  “Cindy” intervals:

5 Pull Ups

10 Pushups

15 Squats

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Wed, Feb 25

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Back Squat at 6, 4, 4 @ 75, 80, 85%

“Elizabeth”

21-15-9 Squat Clean 135/95

Ring Dips

 

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Tues, Feb 24

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7 RFT:

9 KB Swings

6 Burpees

3 Push or Split Jerks (155/115)

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Monday, Feb 23

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FGB Bodyweight

3 rounds for max reps at each station:

1 minute Lunges

1 minute Row

1 minute Box Jumps (20”)

1 minute V-Ups

1 minute Air Squats

Rest 1 minute between rounds.

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Friday, 20 February 2015

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Teams of 2

15 Minute Clock:

Cash-In: 1000m Row (500m each)

With remaining time: AMRAP

20 Wall Balls [20/14]

20 DB Snatches [50/35]

20 KB Swings [53/35]

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Thursday, 19 February 2015

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Strength: Strict Press (8, 6, 6 @ 70, 75, 80%)

4 Minute AMRAP

7 DB Thrusters

7 V-Ups

Rest 2 Minutes

4 Minute AMRAP

7 Pull-Ups

7 Weighted Russian Twists [25/15]

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Wednesday, 18 February 2015

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Strength: DL (8, 6, 6 @ 70. 75, 80%)

5 RFT:

250m Row

7 Ring Dips

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