W.O.D

August 12, 2019

8/13/2019

W.U. Squat Prep/Active Warm up

Strength:  Back Squat/Front Rack Squat

12 min EMOTM

  • Even:   3 x B.S @ 72% of 1 RM
  • Odd:   5 x Dual KB Front Rack Squat AHAP

W.O.D 3 x 4 Min AMRAP’s / 1 min Rest between

In 4 mins complete 5 rds of

  • 30 x DU’s
  • 15 x Goblet Squats 53/44
  • 5 x Burpees
August 11, 2019

8/12/2019

W.U.  Ankle/Hip Prep

Conditioning:  3 x 3 Cycles

20/18 x Cals Bike (under 1 min AFAP)

Skill:  Pistols and variations

Work through Pistol progressions

*see whiteboard

W.O.D 10 rds AFAP (14 min CAP)

  • 3 x Bar MU’s
  • 6 x Alt Pistols
  • 9 x KB Swings 70/53

*All scales listed on board

August 9, 2019

8/10/2019

W.U. On your own and establish Teams

W.O.D Teams of 4

Teams will complete a total of

  • 2 Persons from the team will work though these while
  • 200 x calories on Assault Bike (Must be completed in its entirety before row starts)
  • 300 x calories on Rower

Other 2 persons work through a you go, I go round of (20 rds Total)

  • 75ft Tire Drag 135/95
  • 10 x Alt DB Snatches 70/53
  • 6 x Stones over object 150/100

When the above work is completed the switch will happen on the bike or rower.

 

August 7, 2019

8/8/2019

W.U . 3 Rounds of Prep

  • 10 x Deadlifts @ 95/65  (work on mechanics)  coaches assess
  • 10 x Banded Good Mornings
  • 10 x Banded Pull Aparts (scap retraction)
  • 20 x Banded 1 leg Bridges (1oL/1oR)

W.O.D 7 Min AMRAP of

  • Max Effort Wall 20/14
  • On the top of each min 5 x Deadlifts @ 225/135 including the start of the WOD

Aux:  3 Rounds NOT for time

  • Practice HS Walking or HS Holds
  • 5 x Sandbag Cleans 200/150/100/80/60 (Chose a challenge)
  • 50ft Bear Hug Walk with the sandbag used for cleans
August 6, 2019

8/7/2019

W.U. Sprint Prep

Conditioning:  4 x 200M Sprints

Rest: :45 sec between

Gymnastics Skills:  Ropes and Pullups

12 Min Clock

  • Alt: 2 mins on Kipping bar elevation
  • Alt 2 mins on Rope Climbs for legs

W.O.D  Complete 6 Rounds for time

Rds 1,3,5

  • :60 sec Deadhang from bar
  • 18 x Cals Rower

Rds 2,4,6

  • 8 x Strict TTB
  • 50 x DU’s

8/6/2019

W.U. Shoulder, Lat and T-Spine mobility

Strength:  2 Parts

A.  10 Min:  Build to a 2 rep Strict Press

B. 10 Min EMOTM of

  • Odd: 10 x Dual KB or DB Strict presses
  • Even: 12/10 Cals on Assault Bike

W.O.D 2 Parts

A. 8 Min AMRAP of

  • 8 x HSPU
  • 12 x KB Swings 53/35

REST 2 Mins

B. 8 min AMRAP of

  • 8 x C2B Pullups
  • 12 x AIr Squats
August 4, 2019

8/5/2019

W.U. Squat Prep

Strength:  Back Squat

EMOTM for 12 Mins

  • Odd Min: Back Squat x 4 @ 70% of 1 RM
  • Even Min: Goblet Squats x 6 (As heavy as possible)

W.O.D for time complete the following

  • 56-42-28 Lateral Jumps over bar
  • 28-21-14 Burpees
  • 21-14-9 Hang Power Snatches 75/55

Core: DB V-Up’s x 50