Free Introductory Class at 10:00am

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All Levels
Team WOD

1. 40 B.O.M.B. Throws (20 each), 20# / 14# MB
2. 400 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team
3. 50 Wall Ball Passes(25 each), 20# / 14# MB, Tilt towards your teammate slightly to ricochet Wall Ball towards them.
4. 500 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team
5. 60 Single-arm Shot Put Throw (30 each) @ 20 feet apart, 14# / 10# MB
6. 600 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team

Honored Prairie deliver Friday afternoon.
Enjoy some steak this weekend!

Basics Skillwork: Rope Climb
Level 1/2 Skillwork: Run 4 x 100m laps (go over hurdles each lap) Rest 1:00 between laps. Try to improve time each lap!

WOD Level 1/2
“Elizabeth”
For time 21-15-9 reps of:
Squat Clean 135 lbs.
Ring Dips

WOD Basics
For time 3 rounds of:
25x Medicine Ball Squat Clean
10x Parallel Bar Dips

Basics Skillwork: Front Squat, work on those elbows
Level 1/2 Skillwork: Front Squat 1×15 @ 40%-50%, 2 x 8 @ 50-60%, 3 x 3 @ 80-85%

WOD Levels 1 + 2
Split WODs, 3 Rounds of each
Larger classes have one group do 2a-2d first, while other group does as listed.

1a) 10 Push Press @ M=135# / W=75# (Start w/ bar on ground)
1b) 20 Hand release Push-ups
1c) 30 MB Chest Throws @ M=14# / W=10#
1d) rest 2:00

Then

2a) 10 Back Squats @ M=185# / W=135#
2b) 20 Prisoner Squats
2c) 50 yd Farmer carry @ M=50# x 2 / W=30# x 2
2d) rest 2:00

Basics

Split WODs, 3 Rounds of each
Larger classes have one group do 2a-2d first, while other group does as listed.

1a) 30 Hand release Push-ups
1b) 30 MB Chest  Throws M=20#/W=14#
1c) rest 2:00

Then:

2a) 10 Bag Cleans M=40#/W=20# (Clean bag onto shoulder)
2b) 10 Prisoner Squats
2c) Sprint 100 yards
2d) rest 2:00

Basics Skillwork: Indian Sit-ups / GHD Sit-ups
Level 1/2 Skillwork: Muscle-up Progression

WOD Levels 1 + 2
“Linda”
10-9-8-7-6-5-4-3-2-1 reps/rounds of:
Cleans @ 75% Bodyweight
Bench @ 100% Bodyweight
Deadlift @ 150% of Bodyweight

Basics
10-9-8-7-6-5-4-3-2-1 reps/rounds of:
Star Jumps / “Toyotas”
(Squat and touch ground with hands,
then jump as high as you can
with arms extended above you.)
Clapping Push-ups
Toes 2 Bar

Basics Skillwork: PVC Snatch, then some with light weight
Level 1/2: Snatch 1×15 @ 40%,  1×8 @ 50%, 3×3 @ 70%, 3×1 @ 95%

Fight Gone Bad (All levels)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

1. Wall-ball: M=20/W=14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: M=75/W=45 pounds (Reps)
3. Box Jump: M=20″/W=16″ box (Reps)
4. Push-press: M=75/W=45 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Rest week for the 5-3-1 Strength Program
Basics Skillwork: Overhead Squat
Level 1/2 Skillwork: Warm-up with a few sets and then do max wt at which you can complete 15 reps

WOD All levels
20:00 AMRAP                

10 Burpees
10 Box Jumps (M=24″ / W=20″)
10 Wall Balls (M=20# / W=14#)
1 Obstacle (Alternate between each of the two obstacles for your level.)

Level 1/2: Monkey bars and rope climb
Basics: 12′ wall (touch bar at top if you can) and speed ladder

This is the last day to order from Honored Prairie for this month. Delivery will be this Friday afternoon.

Honored Prairie is a NEW farmer initiated  local food business representing a Fellowship of Family Farms working together to offer All-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!

Level 1/2 Skillwork: Makeup any Strength Program day you’ve missed.
Basics: Review TEAM WOD exercises.

TEAM WOD

WOD Level 1/2:

10 Deadlifts @ BW of team. Both partners can lift bar.
20 Push-press @ 1/4 of BW of team. Each partner must do 20.
100m Wheel barrow (each partner does 50m)
200m Partner carry (each partner carries 100m)
1000m Row (Alternate partners every 250m)
2000m Run (Alternate partners every 100m)

WOD Basics:
10 Deadlifts @ 3/4 of BW of team. Both partners can lift bar.
20 Push-press @ 45 lbs. Each partners must do 20.
100m Wheel barrow (each partner does 50m)
200m Partner carry (each partner carries 100m)
1000m Row (Alternate partners every 250m)
2000m Run (Alternate partners every 100m)

Basics Skillwork: Pull-up Progression
Strength Program: Bench 5-3-1+

All Levels
“Cindy” 20:00 AMRAP

5 Pull-ups
10 Push-ups
15 Squats

Basics Skillwork: Practice each obstacle for the day
Level 1/2 Skillwork: Practice each obstacle for the day

WOD Levels 1 + 2
Trifector: 12:00 AMRAP

Run 100 yards
Weaver, 1x
Body Hurdles, 1x
Rope Climb, 1x

Basics
Trifector: 12:00 AMRAP

Run 100 yards
Dip Walk, 1x
12′ Wall Hops, 5x
Pull-ups, 10x

Basics Skillwork: Double Unders
Level 1/2 Skillwork: Triple Unders

Strength Program: Press  5-3-1+

All Levels
Tabata – Alternating Exercises

8 rounds, 20:10 split per movement
Pull-ups
Lunge jumps
Push-ups
Sit-ups

(Sit-ups should be done on an Abmat. Use the Abmat also for the the knee landing for the lunge jumps)

Do 20 seconds of Pull-ups then rest 10 seconds, then do 20 seconds of Lunge Jumps then rest 10 seconds, then do 20 seconds of Push-ups then rest 10 seconds, then do 20 seconds of sit-ups, then rest 10 seconds. That is 1 round of 8 (16 mintues of exercise total). Count each rep for 1 point as you go.

Our next delivery of Honored Prairie will be on the afternoon of Friday, May 18. Orders need to be in by Monday, May 14.

Honored Prairie is a NEW farmer initiated  local food business representing a Fellowship of Family Farms working together to offer All-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!