W.O.D

December 4, 2018

12/5/2018

W.U. 5 min Individual

Group W.U.  3 rounds of

Shoulder Health

  • Crossover Symmetry Y,T,W x 10 each
  • Close Grip Upright Row (Barbell) x 10
  • Banded Close grip Pushups x 5

Strength:   Snatch

  • Hang Power Snatch x Triples
    • Est a set of 3 on the heavier side

W.O.D Complete for time AFAP

  • 25 x Power Snatches 95/65
  • 50 x Box Jumps 24″
  • 25 x Sumo DL High Pull
  • 50 x Hand Release Pushups
  • 25 x Wall Ball 20/14

L2:

  • Snatch 75/55
  • Box Jumps 20″
  • SDL/HP
  • Pushups N/A
  • Wall Ball 14/10

L3:

  • Snatch 65/45
  • Box Step up’s
  • SDL/HP
  • Pushups N/A
  • Wall Ball 10/6
December 3, 2018

12/4/2018

W.U. 5 Min individual

Group W.U.  Establish band for 5 consecutive pullups

Strength:  Pullups 10:30 (every 90 secs)

  • 7 sets of  5 Unbroken pullups (Use bands as needed EVERYONE)

W.O.D Complete AFAP, 5RFT of

  • 50 x DU’z
  • 15 x KB Swings 53/44

L2:

  • 50 x DU’s/25 x DU’s
  • 15 x KB Swings 44/35

L3:

  • 125 x Singles
  • 15 x KB Swings 35/26
December 2, 2018

12/2/2018

W.U. 5 Min on your own

Group W.U. Mobility drills for OH Squats mechanics

Strength/Skill:  OH Squat work

12-15 mins of WORK in OH Squat position.

Work through sets of 10

W.O.D 3 rounds, 3 min AMRAP per rd, 1 Min Rest

  • 3 x Power Snatches 75/55
  • 5 x OH Squats
  • 7 x Cals on Bike or 9 x Cals on a Rower

L2:

  • Snatch/OHS: 55/35

L3:

  • Snatch/OHS: 35/15
November 30, 2018

12/1/2018

W.U. 5 MIN on your own

Group”   Grab a partner and set up for segments

W.O.D w/Partner

A.

  • Complete 10000M Row, alt every 500M until finished for time.

B.

  • 18 Min Clock, Find a 1 RM Clean (squat)

C.

  • Complete 10 RFT of
  • 5 x Power Snatches 75/55 (you go, I go)
  • 10 x Synchro Burpees over bar

 

November 29, 2018

11/30/2018

W.U. 5 Min Individual

Group:  Prep and setup for WOD

W.O.D for time complete

  • 60 x Alt DB Clean and Press 50/35
  • 40 x Weighted Step ups 50/35 (24″)
  • 5 x Rope Climbs
    • 30 x Alt DB Clean Press
    • 20 x Weighted Step up’s
    • 3 x Rope Climbs
      • 15 x Alt DB Clean and Press
      • 10 x Weighted Step Up’s
      • 1 x Rope Ascent
  • Cash Out: 10 x Stones Over Shoulder 150/100 or 4 min Hollow Plank
November 28, 2018

11/29/2018

W.U. 5 Min Individual

Group W.U. 10 min Clock

DU Test:  5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Complete each segment unbroken.  Rest between segments as long as needed.  If you miss a rep in any segment then restart that specific number to unbroken completion.

Skill:  Pistols 10-12 Min (Coaches instruction)

Cover the 1 legged squat.   Work on ankle mobility and establish ROM for each

W.O.D Complete in order for time AFAP

  • 1000M Row
  • 50 x Alternating Pistols
  • 30 x Strict Pushups

 

November 27, 2018

11/28/2018

W.U. 5 Min Individual

Strength:  3 Parts

A. 10 Mins

  • Build to a 10 RM Bench Press

B. 10 Mins

  • Build to a 3 RM Deadlift

C. 10 Mins

  • 5 sets of 5 Bent over barbell rows

W.O.D 10 Min Clock

“DIANE”

21-15-9

  • Deadlifts 225/155
  • HSPU

L2:

  • Deadlifts 185/125
  • Use 1/2 Abmats on Wall

L3:

  • Deadlifts 135/95, 95/65 or 65/45
  • Floor Position Deadlifts