W.O.D

September 2, 2016

9/3/2016

W.O.D  2 Part

8 Min Clock

  • Find a 1 RM Clean

REST 4 Mins

20 Min AMRAP of

  • 3 x Strict Pullups
  • 6 x TTB
  • 9 x Burpees
  • 12 x KB Snatches (6L/6R)

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OLY Group:

  • Back Squat: Max + 25#/58% 6 sets of 5
  • Snatch:  Work to a 3 RM (20 Mins)
  • Clean:  Work to a 3 RM (20 Mins)
  • Split Jerk off Rack:  3 reps x 4 sets @ 6
September 1, 2016

9/2/2016

Friday Mash UP

W.O.D’s

Segment 1:  Sprint 400M For time/Rest 2 Mins

Segment 2:  Tabata Ring Rows/Rest 2 Mins

Segment 3:  8 Min AMRAP of

  • SDL/HP x 10 (95/65)
  • Power Cleans x 8
  • Shoulder to OH x 6

REST Approx 5 Mins

Segment 4:  Sprint 400M Testing ability to maintain effort

August 31, 2016

9/1/2016

Skill:  Kipping Pull-up Movement

Strength:  Power Snatch + OH Squat 

10 Min EMOTM of 1+1 Build to a heavy

or

3 x Power Snatches EMOTM working Skill

W.O.D  15 Min Clock

  • 5 Mins Max Effort – Thrusters 95/65
  • 4 Mins Max Effort – Box Jumps 24/20
  • 3 Mins Max Effort – Rack Lunges 95/65
  • 2 Mins Max Effort – HSPU
  • 1 Min Max Effort – Pullups

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OLY Group:

  • Back Squat: Max + 25#/58% 6 sets of 5 reps
  • Hang Clean + Clean: 1+1 x 8 @ 67%
  • Clean High Pull: 3 x 5 @ 80%
  • Push Jerk: Sets 3 Building to 80% of 1RM
August 30, 2016

8/31/2016

W.U:  w/Partner complete 3 Rounds

  • Internal/External Rotations
  • Push Press with 45/35/15
  • 10 Lateral Raises/10 Front Raises

Strength:  Push Press

Build to a 3 RM Push Press then

  • 85% x 3 (3)

Segment 1:

  • 6 x 100M Sprints

Rest 6 Mins

Segment 2: 12 Min Clock/EMOTM

  • Min 1 – Wall Ball
  • Min 2 – KB Swings 53/35
  • Min 3 – Strict/Hand Release Pushups

*Repeat for 12 Min clock rotating in the above order

 

August 29, 2016

8/30/2016

Skill:  10 Min Clock alternating movements

  • Max Effort Strict Pullups in :30 sec (Even’s)
  • Max Effort Strict Ring Dips in :30 sec (Odd’s)

W.O.D  3 Rounds for time of

  • 100 x Double Under’s
  • 50 x Pistols
  • 25 Calories on Rower

Core:  6 x L-Sits @ :30 sec per

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OLY Group:

  • Back Squat:  Max + 25#/58%  6 sets x 5 reps
  • Hang Snatch + Snatch 1+1 x 8 @ 67%
  • Behind Neck Snatch Grip Push Press 5 x 5 @ 50% of Snatch (Focus on lock out)
  • Snatch High Pull 80% 3 x 5 sets

Muscle Up and Butterfly Kip Practice

 

 

August 28, 2016

8/29/2016

Strength:  Sumo Deadlift

Build to a 3 RM Sumo Deadlift

W.O.D  5 Rounds for time of

  • 6 x Bar facing burpees
  • 12 x Deadlifts 185/125
  • 24 x Lateral Jumps over the bar

Core:   Good Mornings x 50 (45/35/15)

August 25, 2016

8/26/2016

Funky Friday Mash-up

W.O.D #1:  “Randy”

75 x Power Snatches 75/55

Rest 5 Min

W.O.D #2:  10 Min AMRAP

  • 50 x Double Unders
  • 2 x Rope Ascents
  • 8 x Front Squats 135/95

Rest 5 Mins

W.O.D #3:  for time complete

150 Wall Ball Situps 20/14