W.O.D

October 17, 2018

10/18/2018

W.U. 5 Min Individual

Group W.U. Hang Clean Progression + Jerk movement coverage

Strength: Hang Power Clean + Power Jerk

Spend 20 Mins working through a progression of weight understanding the mechanics of the movement.   Can get heavy if tech is better than weight.

W.O.D 5 Min Clock

  • Power Clean + Power Jerk total reps 1+1=1 rep

REST 3 Mins

2K Row for time

October 16, 2018

10/17/2018

W.U. 5 Min Individual

Group W.U.   Shoulder and Hollow Prep

W.O.D for time complete

  • 3 min Handstand Hold
  • 100 x Air Squats
  • 50M Handstand Walk
  • 100 x Air Squats
  • 30 x Handstand Pushups

L2:

  • 2 Min Handstand Hold
  • 100 x Air Squats
  • 25M Handstand Walk
  • 100 x Air Squats
  • 20 x Handstand Pushups

L3:

  • 3 min Inverted Handstand Hold off Box
  • 100 x Air Squats
  • 75M Bear Crawl
  • 100 x Air Squats
  • 30 x Strict Pushups

CORE: 100 x Bicycle Crunches (L/R = 1)

October 15, 2018

10/16/2018

W.U. 5 min Individual

Group W.U. 3 round of

  • 5L/5R seated KB Arnold Presses
  • 10 x 1 Arm alternating Shoulder touches in Plank position
  • 10L/10R x Lateral rows

Strength:  Strict Press (10 mins)

  • Build to a 1 RM max

W.O.D 3 RFT of

  • 100 x DU’s
  • 25L/25R Renegade Bent Row@ 53/44
  • 15 x KB Swings @ 53/44

L2: 3 RFT of

  • 75 x DU’s
  • 25L/25R Renegade Bent Row @ 44/35
  • 15 x KB Swings @ 44/35

L3: 3 RFT of

  • 50 x DU’s or 200 x Singles
  • 25L/25R Renegade Bent Row @ 35/26
  • 15 x KB Swings @ 35/26

CORE: Hollow Position Mountain Climbers

100 x Reps

October 14, 2018

10/15/2018

W.U. 5 Min individual

Group W.U. Power Snatch Breakdown

-PVC drills to better the movement

Strength: Power Snatch (10 Mins)

  • Build to a 3 Rep Power Snatch

*Dump the weight after each rep, 3 reps done within 10 sec periods

W.O.D 3 RFT of

  • 12 x Power Snatches @ 75% of todays 3 rep
  • 6 x Bar Muscle Up’s

L2:

  • 12 x Power Snatches @ 75% of todays 3 rep
  • 6 x Bar MU’s with Band assistance

L3:

  • 12 x Power Snatches @ 65% of todays 3 rep
  • 6 x C2B Pullups or Reg Pullups/3  x Burpees

Core:  Turkish Get Up’s

3 sets of 8L/8R rest :30 sec between sets

 

October 11, 2018

10/12/2018

W.U. 5 Min individual

Group:  Prep WOD

W.O.D for time complete

  • 800M Run

then 5 Rounds of

  • 2 x Rope Ascents
  • 12 x DB Hang Clean and Jerk 50/35
  • 6 x Deadlifts @ 315/235
  • 12 x KTE

the run 800M

October 10, 2018

10/11/2018

W.U. 5 min Individual

Group W.U.  Fire up hamstrings and glutes

Movement Prep:  Sumo Deadlift position

Strength:  Sumo Deadlift

Build to a heavy 5 Rep through 5 sets

5-5-5-5-5

W.O.D 3 RFT of

  • 30 x Alt DB Snatches 50/35
  • 30 x Walking OH Lunges 50/35 (15L/15R)
  • 30/20 Calories Assault Bike
October 9, 2018

10/10/2018

W.U 5 Min individual

Group W.U Shoulder Health

Skill:  OH Squat Building

W.O.D 5 RFT of

  • 75 x Double under’s
  • 15 x Burpees over bar
  • 15 x OH Squats 115/85

L2:

  • DU’s: N/A
  • Burpees over bar N/A
  • OH Squats @ 95/65

L3:

  • DU’s @ 50 or 150 x Singles
  • Burpees over bar N/A
  • OH Squats @ 65/45 or Less
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