Friday, July 3, 2015

WOD Saturday, July 04, 2015

WOD
 
Heats of 4 Teams (2 Person Teams)
 
Each Person: 
4 Stones AHAP
10 Snatch (35/55/95/135/185)
10 WB over Box
5 Tire Flips & Jumps
400m Run
10 Squat Cleans
20 Partner Wall Balls
10 Ball Ring Row/Pull-Up/MU
 
*After stone, the team must always be holding a wall ball.

Thursday, July 2, 2015

WOD Friday, July 03, 2015

WOD

Heats of 4 Teams (2 Person Teams)

Each Person: 
4 Stones AHAP
10 Snatch (35/55/95/135/185)
10 WB over Box
5 Tire Flips & Jumps
400m Run
10 Squat Cleans
20 Partner Wall Balls
10 Ball Ring Row/Pull-Up/MU

*After stone, the team must always be holding a wall ball.


BARBELL CLUB WORK

1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1.
2. clean and jerk: same as snatch.

Wednesday, July 1, 2015

WOD Thursday, July 02, 2015

WARM-UP

200m Row
2 TGU
5 Squat Cleans
5 Jerks
5 Pull-Ups

STRENGTH

EMOM x 6min

1 TGU

WOD

For Time

5 Clean/Jerk (205/145)
5 Rounds of (5 Pull-Up, 10 Push-Up, 15 Squats)
1000m Row


BARBELL CLUB WORK

1.  back squats  65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)
2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)
3. good mornings to 45 degrees: 3 x 8.  use weight that is manageable.  no ego here!!
4. sit ups x 25 after each set of good mornings.  you will super set the good mornings with the sit ups.  set of 8 good mornings set of 25 sit ups.





Tuesday, June 30, 2015

WOD Wednesday, July 01, 2015

WARM-UP

Burgener/Skill
5 Pull-Ups
5 Dips
200m Run
5 Snatch
5 Med Ball Clean

STRENGTH

EMOM x 14m

O: Snatch + Hang Squat Snatch + Squat Snatch

E: 5 MUs

WOD

Med Ball Fun

200m Run with Med Ball
20 Med Ball Clean Burpee over Box
100m Run
10 Med Ball Clean Burpee over Box
200m Run
20 Med Ball Clean Burpee over Box


BARBELL CLUB WORK

1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets.
2. rack jerks behind neck: work up to a heavy single within 7 reps.
3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!
4. sit ups x 100
5. pull ups strict: 25

Monday, June 29, 2015

WOD Tuesday, June 30, 2015

WARM-UP 

Hip Opener
200m Run
5 Long Jump
10 F. Squats
10 Leg Swings

STRENGTH

EMOM x 10

1 Front Squat (95%)

WOD

3RFT

30 Cal Row
30 KBS (55/35)
30 Box Jumps (24"/20")


Sunday, June 28, 2015

WOD Monday, June 29, 2015

WARM-UP

5 Box Jumps
5 Kip Swings
5 Push-Ups
5 Snatches
5 Box Jumps

STRENGTH

EMOM x 10min

E: 5 Pull-Up
O: 5 Burpees

WOD

3min AMRAP

3 Snatch (95/55)
6 Box Jump-overs

2 Snatch (115/75)
6 Box Jump-overs

1 Snatch (135/95)
6 Box Jump-overs


BARBELL CLUB WORK

1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1.
2. clean and jerk: same as snatch.




Friday, June 26, 2015

WOD Saturday, June 27, 2015

WARM-UP

5 Thrusters
5 Pull-Ups
10 Box Jumps
200m Run
Forearm Stretch

PARTNER WOD


"31 Hero"


Teams of 2

AMRAP 31min

8 Thrusters
6 Rope Climbs (12 Ring Rows)
11 Box Jumps

1 partner always running w/ (45/25) plate.

400m