W.O.D

June 13, 2019

7/14/2019

W.U.  Coaches Choice and WOD prep

W.O.D  20 min Clock

  • 20 x Thrusters 95/65
  • 20 x Power Cleans
  • 20 x Push Presses
  • 20 x Power Snatches
  • 20 x OH Squats

*At the top of every min complete 20 DU’s

CORE:  TBA

June 12, 2019

6/13/2019

W.U.  Squat Prep/T-Spine opening

Strength:  Back Squat

  • 8 reps x 4 sets @ 65-70% of 1RM

W.O.D for time complete

  • 50-40-30-20-10
    • DU’s
  • 25-20-15-10-5
    • TTB

 

 

June 11, 2019

6/12/2019

W.U. Coaches choice

Talk WOD and set up

W.O.D In, 3, 6 and 12 min periods Rest 1 min between each

  • 30 x Alt Walking Lunges
  • 15 x HSPU
  • 30 x Box Jumps 20″
  • 15 x KB Swings 53/35
  • 30 x Burpees
  • 15 x Cals Bike
  • 30 x ALT DB Snatch 50/35

*Each Clock time frame, restart from the top of the list and work your way though.

June 10, 2019

6/11/2019

W.U. Coaches Choice

Skill:  HSPU Building 12 mins

  • Advancement from previous session
  • In a strict manner with proper form
  • Use floor, Box , Wall
  • String sets of reps together and understand (feel) loading

W.O.D 20 Min AMRAP “Nicole”

  • 400M Run
  • Max Effort Pullups

*After each run, hang on to pullup bar and attempt AMRAP of pullups.   When you drop you run again.  Objective on this one is the pullups NOT the running so use the time wisely.

*Any Men below 100 and Ladies below 80 will each do Men: 50 Cals Bike, Women: 35 Cals bike AFAP immediately following the wod end.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

June 9, 2019

6/10/2019

W.U.  Group

Strength:  Bench Press

10-8-6-4-2-1

W.O.D 3 Rounds for time of

  • 25 x Wall Ball 20/14
  • 15 x Hand Release Pushups
  •  5 x Shldr to OH @ 165/115
June 6, 2019

6/7/2019

W.U. Games

W.O.D Complete in an order 30 min Cap

  • 50 x Box Jumps 24
  • 50 x Handstand Pushups
  • 50 x Alt DB Snatches 50/35
  • 50 x Knees to Elbow
  • 50 x Power Cleans 105/75
  • 50 x Abmat Situps
  • 50 x Wall Ball 20/14
  • 50 x Burpees
  • 50 x Deadlifts 105/75
  • 50 x Cals on rower
June 5, 2019

6/6/2019

W.U.   Coaches Choice

Review:  Movements and standards

W.O.D Complete 1 Rd of

  • 5 x Rope Climbs
  • 15 x Stone over Shoulder 100/80

REST 3 mins

10 Rds of

  • 3 x Power Snatches 75/55
  • 5 x OH Squats
  • 7 x Strict Pushups

REST 3 mins

1 Round of

45/35 x Cals on Assault Bike