W.O.D

October 15, 2016

10/17/2016

Strength:  Back Squat

  • Vets: 3 Singles @ 90% of 1RM + 25#
  • New:  3 sets of 10 reps at weight that allows depth and proper position

W.O.D 3 x 4 Min AMRAPS of

Segment 1:

  • 5 x Thursters 75/55
  • 10 x Burpees over bar

Segment 2:

  • 10 x Box Jumps 24/20
  • 20 x Double under’s

Segment 3:

  • 8 x Deadlifts 155/105
  • 12 x Strict Pushups

*Scaling for NEW people will be listed on the board 

 

 

 

10/15/2016

W.O.D  3 x 10 Min AMRAP w/Partner (YOU Go, I Go)

Segment 1:

  • 30 x Double unders
  • 5 x C +J @ 135/95

Segment 2:

  • 15 Cals Rowing
  • 10 x Wall Ball 20/14

Segment 3:

  • 5 x Burpee Pullups
  • 10 x Power Snatch 75/55

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OLY Group

  • Back Squat:  3 Singles @ 1Rm + 25# * 90% (PR Potential)
  • Heavy Triple Snatch
  • Heavy Triple Clean and jerk

 

October 14, 2016

10/14/2016

W.O.D  Complete 

  • 1000M Row
  • 25 x Strict Pullups
  • 1000M Row
  • 50 x Step Up’s (Use 2 x 35’s or 2 x 26’s)
  • 1000M Row
  • 4 Min Plank Hold
  • 1000M Row
  • 50 x Rack Lunges 53/35
  • 1000M Row
  • 50 x 4 Count Mountain Climbers
October 12, 2016

10/13/2016

Strength:   Clean and Jerk (Power/Split)

Work to a single challenging combined repetiton

W.O.D.  10 Min Clock

“Grace”  30 x C+J 135/95

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OLY Group:

  • Back Squat:  1RM + 25# * 64%  3 sets of 3
  • Hang Clean:  10 x 3 sets @ 50% ( Do not let go of the bar)
  • Clean High Pull:  80%  3 x 5 sets
  • Hang Snatch 10 x 3 sets @ 50% (Do not let go of the bar)
  • OH Squat:  3 x 5 sets @ 72%
  • Good Morning:  5×5 @ 135/95
October 11, 2016

10/12/2016

W.O.D  Mix Up

6 Min AMRAP of

  •  7 x Power Snatches 75/55
  •  7 x Wall Ball 20/14

6 Min AMRAP of

  • XXX distance Sprint
  • 8 x KB Swings 53/35

6 Min AMRAP of

  • 9 x Front Squat
  • 9 x TTB

6 Min AMRAP of

  • 20 x Double Unders
  • 10 x SDL/HP 75/55

Rest approx 3 mins between AMRAP’s

October 10, 2016

10/10/2016

Skill Work:  Baseline and development of movements to be performed

W.O.D 4 Rounds for time of

  • 3 x Strict HSPU
  • 6 x Muscle Up’s
  • 9 x Burpees
  • 12 x Box Jumps 24/20
  • 21 x Situps

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OLY Group:

  • Back Squat:  1 RM + 25# * 64% 3 sets of 3
  • Power Clean Triples:  Build to heavy 3, 90% x 3, 85% x 3, 80% x 3
  • Halting Clean Deadlift + High Pull:  85%  3 x 5 reps
  • Power Snatch Doubles:  Build to heavy 2, 90% x 2, 85% x 2, 80% x 2
  • Strict Press:  5 x 5 @ ???
  • Good Mornings:  135/95  3 reps x 7 sets

 

October 8, 2016

10/10/2016

Strength:  Back Squat

1RM + 25# * 80%

3 sets of 3 reps

Conditioning:

  • 1000M Row
  • 2 x 500M Rows
  • 4 x 250M Rows

W.O.D  6 Min AMRAP of

Thrusters 75/55

*Every min on the min stop and do 3 Burpees