W.O.D

September 8, 2016

9/9/2016

Cash In: Complete 1 x 400M Run

then

7 Rounds in 9 Mins of

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

rest 3 Mins

7 rounds of 

  • 7 x KB Swings 53/35
  • 7 x Box Jump Over’s

Rest 3 mins

*Partner up for Row Work/Rest Ratio

  • 500M Row  
  • 400M Row
  • 300M Row
  • 200M Row
  • 100M Row 
September 7, 2016

9/8/2016

W.U  Pistol Squat Prep

Skill:  Pistol variations for WOD’s

W.O.D  21 Min Clock

Pick 2 Gymnastics Movements and 1 Cardio Piece

  • Min 1:  Gym
  • Min 2: Cardio
  • Min 3:  Gym
  • etc……

*This is a low intensity skill day.   Time to work on your weaknesses

__________________________________________

Oly Group:

  • Back Squat:  60% of Max + 25#  6 sets of 5 reps
  • Power Clean + Front Squat: 65% 2+1, 67% 2+1 (2), 70% 2+1 (3)
  • Halting Clean Deadlift + Pull: 80% 3 reps x 5 sets
  • Power Snatch: 65% x 3, 67% x 3 (2), 70% x 3 (3)
  • Push Jerk:  Build to a 5 RM, then 90% x 5, 80% x 5
September 6, 2016

9/7/2016

W.O.D 20 Min Clock

0:00-5:00 Complete 5 Rounds of

  • 9 x Pullups
  • 9 x Thrusters 95/65

5:00-10:00 Complete for time

  • 800M Sprint

10:00-15:00 Complete 5 Rounds of

  • 9 x Deadlifts 135/95
  • 9 x HSPU

15:00-20:00 Complete AMRAP of

  • 16 x Situps
  • 12 x Calories on Rower
  • 8  x Burpees

**Rest is the remaining time in each 5 Min period after segment of work is complete

September 5, 2016

9/6/2016

W.U. Partner Dynamic 

W.O.D  5 Rounds for time of

  • 3 x Bear Complex 95/65
  • 42 x Double Unders

*Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Aux:  5 sets of 5-10 reps of Off set Pushups

_________________________________________________________

OLY Group:

  • Back Squat:  Max + 25#/ 60%  6 sets of 5 reps
  • Hang Power Snatch: 65% x 3, 67% x 3×2, 70% x 3 x 3
  • Halting Snatch DL + Pull: 80% 3 x 5
  • Hang Power Clean:  65% x 3, 67% x 3 x 2, 70% 3 x 3
  • Push Press:   70%  3 x 5
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)

________________________________

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

______________________________________

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