W.O.D

June 4, 2019

6/5/2019

W.U.  Group

Skill:  Development of HSPU/HS walks

  • Floor to Box
  • Box to Wall
  • Wall to free standing holds
  • Free holds to walking

W.O.D for time Complete

  • 600 M Run
  • 27 x KB Swings 53/35
  • 400 M Run
  • 21 x 53/35
  • 200 M Run
  • 15 x 53/35

Cash out: Spend 5 Mins

  • Work on your hollow position
  • 5 rounds of 30-45 sec hollow hold or advanced hollow rock
June 3, 2019

6/4/2019

W.U As a group

  • 2000M Row, Est pace no straps

Strength:  2 Parts

  • Strict Dips/Pushups
  • Push Jerk
    • Build to a heavy single

W.O.D for time complete

  • 100-80-60 DU’s
  • 30 -20-10 Alt DB Clean and Jerks 70/50
June 2, 2019

6/3/2019

W.U.  Leg Prep

Strength:  Back Squat

18 Mins

  • Build to a heavy 2

W.O.D in 9 mins complete AFAP

  • 30 x Alt Front Rack Lunges 95/65
  • 30 x Lateral burpees over bar
  • 30 x Pullups

AUX:  3 rounds

  • 10L/10R bent row
  • :60 sec plank
  • 25 x Hollow Situps
May 30, 2019

5/30/2019

W.U.  Group Games

W.O.D 5 rounds/5 mins per rd/ 1 min rest

  • Push Press @ 75/55
  • Air Squats
  • SDL/HP @ 75/55
  • Ring Rows
  • Ball Slams @ 30/20
May 29, 2019

5/30/2019

W.U.  Group with coach

Conditioning:  9 mins Clock, 3 rounds

  • Min 1: 15/12 x Cals row
  • Min 2: 10 x Burpees
  • Min 3: 12/10 x Cals Bike
  • Min 4: etc….

W.O.D 15 min AMRAP of

  • 20 x Hang Cln and Jerk 50/35 (alt every 5 reps)
  • 20 x TTB
  • 200M Sprint

 

May 28, 2019

5/29/2019

W.U.  Group prep

Strength:  Deadlift EMOTM 10 Mins

  • 5 @ 70% Min 0-1
  • 25 x Situps Min 1-2
  • 4 @ 75% Min 2-3
  • 25 x Situps Min 3-4
  • 3 @ 80% Min 4-5
  • 25 x Situps Min 5-6
  • 2 @ 85% Min 6-7
  • 25 x Situps Min 7-8
  • 1 @ 90% Min 8-9
  • 25 x Situps 9-10

W.O.D 15 Min Clock

  • 10 x Deadlifts
  • 50 x DU’s
  • 8 x Deadlifts
  • 40 x DU’s
  • 6 x Deadlifts
  • 30 x DU’s
  • 4 x Deadlifts
  • 20 x DU’s
  • 2 x Deadlifts
  • 10 x DU’s

RX: 275/185

Scale: 225/135, 185/115, 155/105, 135/95 etcc,….

 

 

May 27, 2019

5/28/2019

W.U. Coaches Choice

Strength:   Back Squat

  • 3 @ 75%
  • 1 @ 85%
  • 3 @ 75%
  • 1 @ 87%
  • 3 @75%
  • 1 @ 90%

W.O.D 3 Rounds for time of

  • 15 x Thrusters @ 95/65
  • 12/10 x Cals on Rower
  • 9 x Lateral Bar Burpees