W.O.D

February 7, 2017

2/8/2017

W.U. 18 Min ROM WOD

Active Warmup:  Cover Thruster and establish ROM standards

W.O.D  for time complete  “FRAN”

21-15-9 of

  • Thrusters 95/65
  • Pullups

*A partner will count for the entire workout before switching.

February 6, 2017

2/7/2016

Skill:  Pullup Practice and Variations of grip

W.O.D  3 Variations

“Elite”

  • 50Ft Hand Stand Walks
  • 12 x Power Cleans 155/105
  • 12 x Push Jerks
  • 50 Ft Hand Stand Walk
  • 9 x Power Cleans
  • 9 x Push Jerk
  • 50 Ft Hand Stand Walk
  • 6 x Power Clean
  • 6 x Push Jerk

“RX”

  • 60sec Hand Stand Holds
  • 15 x Power Cleans 135/95
  • 15 x Push Jerks
  • 60 sec Hand Stand Holds
  • 12 x Power Cleans
  • 12 x Push Jerks
  • 60 sec Hand Stand Holds
  • 9 x Power Cleans
  • 9 x Push Jerks

“Scaled”

  • 5 x Wall Walks
  • 21 x Power Cleans 95/65 or less
  • 21 x Shoulder to OH
  • 5 x Wall Walks
  • 15 x Power Cleans
  • 15 x Shoulder to OH
  • 5 x Wall Walks
  • 9 x Power Cleans
  • 9 x Shoulder to OH

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OLY Group:

  • Power Snatch + Snatch: 77% x 2 (4)
  • Jerk: 80% x 2 (5)
  • Clean Pull: 98% x 4 (5)
  • Back Squat: 80% x 5 (2), 85% x 4 (3)
  • Weighted Situps:  15 reps x 3 sets (45/35)

 

 

 

 

 

February 5, 2017

2/6/2017

Strength:  SLDL/Bent Row

  • 10 reps x 3 sets @ 50% of 1RM
  • 5 x 5 (Use DB,KB or Barbell)

W.O.D 10 EMOTM

  • 7 x Burpee Box Jump Overs 24/20
  • 10 x Deadlifts 225/135

CORE 7

 

February 3, 2017

2/4/2016

W.O.D  in teams of 2 

10Min AMRAP of (You go, I go)

  • 5 x HSPU
  • 7 x Bar Facing Burpees
  • 9 x Power Clean 135/95

rest

6 Min AMRAP  of Snatches

  • 2 mins at 95/65
  • 2 mins at 105/75
  • 2 mins at 135/95

rest

8 Min Max Calories

  • 2 mins partner 1 then 2 mins partner then switch every 2 mins

______________________________________

OLY Group:

  • Snatch:  75% x 2, 80% x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
  • Clean and Jerk:  75% x 2, 80% x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
  • Romanian DL:  58% of Back Squat x 8 (4)

 

 

 

February 2, 2017

2/3/2017

W.O.D  for time complete

  • 30 x WT’d Step Ups 20″ (44/35)
  • 30 x Chest to Bar Pullups
  • 30 x Dumbbell or KB Snatches (44/35)
  • 30 x Goblet Squats (44/35) 
  • 30 x KTE
  • 30 x Push Jerk 75/55
  • 3 Min Plank (Total time holding)
  • 30 x Strict Pushups
  • 30 x Calories on the Rower
February 1, 2017

2/2/2016

Strength:  Back Squat

80% 4 reps x 3 sets

W.O.D 4 x 3 Min AMRAP’s of/ 1 min Max effort work

  • Ring Dips
  • Total ft Walking OH Lunges 44/26 KB
  • Wall Ball 20/14

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OLY Group:

  • 2 Position Snatch: 75% x 2 sets, 80% x 2 sets
  • Snatch Pull: 96% x 5 (5)
  • Snatch Push Press: 78% x 5 (5)
  • Back Squat: 75% x 5 (2), 80% x 5 (4)
January 31, 2017

2/1/2017

Strength:  Bench Press

Est a 10 rep Max then complete 1 set Max Effort reps at 60% of the 10RM

W.O.D  12 Min Running Clock 

0-3:  3 Min AMRAP of

  • 30 x Double Unders
  • 10 x Thrusters 75/55

3-4:  1 Min AMRAP of

  • Burpees

4-7: 3 Min AMRAP of

  • 30 x Double Unders
  • 10 x Thrusters

7-8: 1 Min AMRAP of

  • Burpees

8-11:  3 Min AMRAP of 

  • 30 x Double Unders
  • 10 x Thrusters 

11-12:  1 Min AMRAP of

  • Burpees