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W.U. As a group Tabata

  • Hollow
  • Arch
  • Cals on Assault Bike

Skill:  KB Snatch and TGU’s

W.O.D  22 Min Clock

5 Rounds for time of

  • 20 x Front Rack Lunges 95/65
  • 2 x Rope Climbs
  • 10 x Front Squats 95/65
  • 40 x DU’s

REST 2 Mins

5 Rounds for time of

  • 10 x Front Rack Lunges 135/95
  • 1 x Rope Climb
  • 5 x Front Squats 135/95
  • 40 x DU’s
March 20, 2019

3/20/2019

W.U. As a group Tabata Hollow Arch Cals on Assault Bike Skill:  KB Snatch and TGU’s W.O.D  22 Min Clock 5 Rounds for time of 20 x Front Rack Lunges 95/65 2 x Rope Climbs 10 x Front Squats 95/65 40 x DU’s REST 2 Mins 5 Rounds for time of 10 x Front Rack Lunges 135/95 1 x Rope Climb 5 x Front Squats 135/95 40 x DU’s
March 20, 2019

3/19/2019

W.U. Coaches Choice Skill:  8 Min Clock Odd:  Athlete picks skill Even:  DU’s Practice 10 Min Group Snatch Prep and weight assignment W.O.D for time (20 Min Cap) 19 x Stones over shoulder 100/80 9 x Snatches 155/105 17 x C2B Pullups 85 x Cals Rowing 13 x Deadlifts 155/105 40 x Alt DB Clean and Jerks 50/35  
March 18, 2019

3/18/2019

W.U. As a group  500M R0w 50 x Jumping jacks 5 x Inchworms 25 x Alt Walking Lunges 5l/5r x Spidermans 50 x Single Under’s Skill/Strength:  Power Clean + Power Jerk Est the working weight for the WOD W.O.D  20 Min AMRAP of 7 x Burpee Box Jump Overs 24/20 7 x Pwr Cln and Pwr Jks @ 135/95 7 x TTB 7 x Russian KB Swings 70/53 7 x Clapping pushups
March 14, 2019

3/15/2019

W.U. Dynamic Warmup as a group. Skill: Cover movements performed in the WOD and warm up specific to the Snatch W.O.D IN 12 Mins Complete 3 rounds of 10 x Power Snatches 95/65  12 x Barfacing Burpees REST 3 mins 3 Rounds of  10 x Bar Muscle Ups 12 x Barfacing Burpees Scale: Snatch to 65/45 Bar MU’s to Chin over bar pullups Barfacing Burpees allowed to step over the bar **This workout will be a per judged workout
March 13, 2019

3/14/2019

W.U.Murph Prep 4 Rds Not for time of 5 x Strict Pullups 10 x Pushups 15 x Squats Skill:   Ring Dips Use Bands for assistance  W.O.D 3 Rds fortime 21 x Power Cleans 115/85 15 x KTE 9 x Ring Dips *Scaling will be on whiteboard
March 12, 2019

3/13/2019

W.U.  Shoulder and T-Spine mobility Strength:   Push Press 5 sets of 3 @ 85% of 1 RM or Build to a 1RM for the day W.O.D 5 rounds/ 3 min Clock/ 1 min REST 75 x DU’s 20 x Wall Ball 20/14 Remaining Time ABMAT Situps *Score is total situps per round
March 11, 2019

3/12/2019

W.U.  Coaches Choice Strength:  Deadlift *Use a 3 In Platform to deadlift from. 5 sets of 5 @ 225/155, 205/135, 185/115, 155/105, 135/95 etc.. Chose 1 weight and have perfect controllable position W.O.D 5 RFT of 12 x SDL/HP 9 x HSPU 6 x Barfacing Burpees