W.O.D

June 23, 2018

6/23/2018

W.U. 5 Min Talk about the workout

W.O.D.

A:  Tabata Cals Assault Bike (4 Mins)  Score is accumulative calories over the course of 8 rds

B.  10 min Clock

Every Min on the min add a rep

  • Thrusters 95/65
  • Barfacing Burpees

Start with 3 reps and increase by 1 each min

C. W/Partner Complete as fast  as possible in 12 mins (You go, I go) scenario

  • 10 x Rope Climbs
  • 50 x Deadlifts 225/155
  • 100 x Calories switching NO more than 20 cals per person

W.

 

June 21, 2018

6/22/2018

W.U. 5 Min Individual

Group W.U.  Cover movements for day and prep weighted movements

W.O.D Chipper, Complete for time AFAP

  • 50 x Wall Ball 20/14
  • 25 x TTB
  • 400M Run
  • 40 x Alternating DB Snatches 50/35
  • 20 x KTE
  • 400M Run
  • 30 x Clean and Jerks 95/65
  • 15  x Barbell Rollouts
  • 400M Run
  • 20 x Box Jumps 30/24
  • 10 x Stone Over Shoulders 150/100
  • 400M Run
June 20, 2018

6/21/2018

W.U. 5 Min Individual

Group:  Talk day through, find loading

Strength: 4 Rounds or (20 Mins)

  • 25L/25R x Renegade Bent Row 50/35
  • 5 x Strict Chin ups
  • 10 x Russian Swings as heavy as possible

*On the row use a weight that allows you to do 25 reps consecutively

W.O.D 20 Min Clock AFAP complete

  • 1000M Row
  • 50 x Abmat Situps
  • 750M Row
  • 50 x Abmat Situps
  • 500M Row
  • 50 x Abmat Situps
June 19, 2018

6/20/2018

W.U. 5 Min Individual

Group W.U. Skills and Drills

W.O.D “Amanda”

Level 1: 9-7-5

  • Snatches (Squat) 135/95
  • Ring MU’s

Level 2: 12-9-6

  • Snatches (Squat) 115/75
  • Bar MU’s

Level 3: 21-15-9

  • Power Snatch 95/65, 65/45
  • Hand Release Pushups
  • Hollow Ring Rows

Conditioning: 3 x 1 Min Max effort Cals on Assault Bike, Recover 1 min in between

 

June 18, 2018

6/19/2018

W.U. 5 Min Individual

Group W.U. Prep Squat and Rack

Strength:  Front Squat

4 sets of 8 reps @ 75%

Conditioning:  for time 500DU’s

W.O.D Complete AFAP

LEVEL 1:

50 x Thrusters @ 75/55

LEVEL 2:

50 x Thrusters @ 65/45

LEVEL 3:

50 X Thrusters @ 55/35

June 17, 2018

6/18/2018

W.U. 5 Min Individual

Group W.U.  Talk WOD and General

Skill:  Pullup work (10 min)

W.O.D “Helen”

5 RFT of

  • 400M Run
  • 21 x KB Swings 53/35
  • 12 x Pullups

June 14, 2018

6/15/2018

W.U 5 Min Individual

Group W.U. WOD explanation and Group Warmup

W.O.D  Fight Gone Baddish

3 Rounds, Each 5 Mins, 1 Min Rest between rounds

LEVEL 1:

  • Cals Assault Bike
  • Power Snatches 75/55
  • Box Jumps 24″
  • Deadlifts 155/105
  • Cals on Rower

LEVEL 2:

  • Cals Assault Bike
  • Power Snatch 65/45
  • Box Jumps 20″
  • Deadlifts 135/95
  • Cals on Rower

LEVEL 3:

  • Cals Assault Bike
  • Power Snatch 55/35
  • Box Step Up’s
  • Deadlifts 115/75
  • Cals on Rower

 

1 2 74 75