W.O.D

April 16, 2019

4/17/2019

W.U. 1000M on Assault Bike

Skill:  10 Mins

  • Floor Muscle up transition and ring practice

W.O.D 2 RFT of

  • 100L/100R x Waiters Walk 50/35
  • 50 x KB Swings 53/35
  • 25 x Burpees

CORE:  3 Rds Not for time

  • :30 sec Ring Holds in lock out
  • :30 sec Hollow Plank
  • 30 reps x Bicycle Crunches
April 15, 2019

4/16/2019

W.U. 1000M Row Easy pace

Strength:  Deadlifts

  • 3 @ 76%
  • 1 @ 86%
  • 3 @ 78%
  • 1 @ 88%
  • 3 @ 80%
  • 1 @ 90%

W.O.D 3 RFT of

  • 21 x DU’s
  • 15 x Deadlifts 225/155
  • 9 x Hand Stand pushups

Core: 3 Rounds of

  • 50 x Battle Rope (L/R = 1 )
  • Ball Wall Slams 15L/15R @ 30/20
  • Hanging Static (No Kip) Knee Raises x 15 (Slow Eccentric and Concentric mvmt)

 

April 10, 2019

4/15/2019

W.U. Hip and Ankle mobility

Strength:  Back Squat

Find a new 10RM

W.O.D 14 Min AMRAP

  • 10 x Back Squat off floor 135/95
  • 10 x Cals on rower
  • 20 x Lateral jumps over leg of rower

4/12/2019

W.U.  Prep for WOD

W.O.D w/Vest if you have one complete 20/14#

4 Rounds of

  • 400M Run
  • 5 rounds of
    • 5 x Pullups
    • 10 x Pushups
    • 15 x Air Squats

4/11/2019

W.U. Coach’s choice

Strength:  Bench Press

  • Build to 5 RM then
  • 3 sets of 10 with Dumbbells (Use spotter)

W.O.D  12 Min AMRAP of

  • 25 x DU’s
  • 15 x Wall Ball 20/14
  • 1 x legless Rope Ascent or 2 x Reg
April 9, 2019

4/10/2019

W.U. As a Group

  • Tire Pulls 100ft
  • Assault Bike Cals 12/10
  • CrossOver Symmetry work

Strength: Snatch

  • Build to a 3 RM Full Snatch

W.O.D 3 Rounds for time of

  • 21 x Cals on Assault Bike
  • 15 x Power Snatches 135/95
  • 9 x OH Squats 135/95

 

April 8, 2019

4/9/2019

W.U. Cone Drill/Ladder Drills

Skill:  HSPU as a group

  • Floor position
  • Box Positions and Hold (Knees/Toes)
  • Wall Holds (Forward and Backward)
  • Wall Walks
  • HSPU

W.O.D 2 Rounds for time of

  • 22 x HSPU
  • 11 x Weighted Barbell Lunges (Alt legs in place) 95/65
  • 22 x Box Jumps 30/24
  • 11 x Deadlifts 315/245