W.O.D

August 15, 2018

8/16/2018

W.U. 5 Min Follow the board

Skill:  12 Mins

Work on a stubborn skill you are close to getting

W.O.D for time complete (28 min Cap)

  • 100 x DU’s
  • 10 x Alt DB Clean & Jerks 53/35
  • 15 x Cals on Assault Bike or 20 Cals on Rower
  • 80 x DU’s
  • 20 x Alt DB C & J
  • 15 x Cal on AB or 20 Cals on Rower
  • 60 x DU’s
  • 30 x Alt DB C & J
  • 15 x Cals on AB or 20 Cals on Rower
  • 40x DU’s
  • 40 x Alt DB C & J
  • 15 x Cals on AB or 20 Cals on Rower
  • 20 x DU’s
  • 50 x Alt DB C & J
  • 15 x Cals on AB or 20 Cals on Rower

L2:

  1. Half the amount of DU’s per round
  2. C & J 35/20

L3:

  1. Double the Singles for DU’s
  2. C & J 20 or as needed
August 14, 2018

8/15/2018

W.U. 5 Min Individual

Group W.U.  Snatch Warmup

Strength:  Power Snatch + 2 x OH Squat

10 Mins Find a Heavy  then

5 min EMOTM complete 2 reps of

1 Power Snatch + 2 OHS (2) at 70% of the Heavy

W.O.D 9 Min Clock

  • Accumulate 3 Mins in Hollow hold hanging from bar
  • Accumulate 3 Mins in Hollow Plank on floor
  • Remaining time ME Burpees

*Score is total number of Burpees

 

August 13, 2018

8/14/2018

W.U. 5 Min Individual

Group W.U  Squat Prep

Strength:  Back Squat

Build to a 10RM then do 1 set of 10 at 90% of the 10 RM for the day

W.O.D 3 x 3 min AMRAP’s

  • 20 x Box Jumps
  • Remaining time in 3 Mins Max Effort Wall Ball

*Score is the Wall Ball reps per round

L1:

  • Box Jumps 24″
  • Wall Ball 20/14 to 10ft Target

L2:

  • Box Jumps 20″
  • Wall Ball 20/14 to 9ft Target

L3:

  • Box Jumps, Step Ups
  • Wall Ball 14/10 to 9ft Target
August 12, 2018

8/13/2018

W.U. 5 Min Individual

Group W.U. Prep Strength

Strength Component:  1 RM Bench Press

Build to a 1 RM Bench Press (10 Mins)

then take 70% and Complete MAX effort reps

W.O.D  3, 5 Min AMRAP’s of

1: 5 Min AMRAP

  • 6 x Deadlifts 95/65
  • 10 x Goblet Squats 53/35

2: 5 Min AMRAP

  • 6 x Power Cleans 95/65
  • 10 x KB Swings 53/35

3: 5 Min AMRAP

  • 6 x Shoulder to OH
  • 10 x DB Snatch (5/5) 50/35

L2:

  • Barbell: 75/55
  • KB: 44/26
  • DB: 35/20

L3:

  • Barbell: 65/45
  • KB: 35/18
  • DB: 20 or less

NO REST BETWEEN AMRAP’s.  Be prepared to change gears fast!!

August 9, 2018

8/10/2018

W.U. 5 Min Individual

Group W.U.  Talk about WOD

W.O.D 10 Min Clock

  • 1 Mile Run with Weight Vest 20/14 or hold med ball 20/14
  • Rest is remaining time in 10 min period

L2: 14/10 med ball

L3: No extra weight

5 rounds each round 1 min/ Rest 30 sec between each

  • Complete 7 x Burpees
  • Remaining time in Min Max Effort KB Swings 53/35

L2: 44/26

L3: 35/18

Core:   Complete 100 x 2-count mountain climbers and 50x 2 KB Oblique March

August 8, 2018

8/9/2018

W.U. 5 Min Individual (Core stretches, elevate heart rate and read board)

Group W.U.  Specific to Strength, Shoulder prep, Dip and Drive effective phase of Push Press

Strength: Push Press

18 Min Build to a heavy Single (max out)  Good position is what counts not heavy weight and poor mechanics

W.O.D “Betty” 5 RFT of

  • 12 x Push Presses 135/95
  • 20 x Box Jumps 24/20

L2:

  • 12 x Push Presses 105/85
  • 20 x Box Jumps 20/Step up

L3:

  • 12 x Push Presses 95/65 or less
  • 20 x Box Step Ups

 

August 7, 2018

8/8/2018

W.U. 5 Min Individual (Foam Roll, Active Stretching, Heart rate higher than resting)

Group W.U. Prep movements for the day

W.O.D “Nasty Girls”

3 RFT of

  • 50 x Air Squats
  • 7 x Ring Muscle Up’s
  • 10 x Hang Squat Cleans 135/95

L2:

  • 50 x Air Squats
  • 7 x Bar Muscle Up’s
  • 10 x Hang Squat Cleans 115/85

L3:

  • 50 x Air Squats
  • 7 x Pullups/7 x Ring or Bench Dips
  • 10 x Hang Power Clean + Front Squat 95/65 or less
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