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Friday’s WOD

Friday

Warm-Up
10min of:
10 Strict Press
10 Back Squats
20 DU’s

Strength:
Find Push Press 3RM
then 2 x 2 at 85%

WOD:
As far as Possible in 15min
10 – 20 – 30 – 40 – 50…
DB Snatches (50/35)
Back Squat (135/95)
Double Unders

Extra Work:
15min Muscle-up Work
-Strict Weighted Muscle-up
-Strict Muscle-up
-Weighted Muscle-up
-Muscle-up
-Muscle-up Negative

Thursday’s WOD

Thursday

Warm-Up
5min LAX ball in Subscap
then, 3 Rounds w/PVC
10 High Hang Snatch High Pulls
10 Low Hang Power Snatch
10 OHS

Strength:
Power Snatch
2 – 2 – 2 (2×2)

WOD:
4 Rounds
15 WallBall (20/14) to 11′/10′
12 DB Power Cleans (50/35)
9 Push-ups
3 Rope Climbs

TIMECAP 16min

Extra Work:
EMOM 12 alternating
a) Left OH KB 50ft Walk
b) Right OH KB 50ft Walk

Wednesday’s WOD

Wednesday

Warm-Up
4 Rounds
Row 250m
10 Tap Swings
10 Air Squats
5 Ring Rows
10 Lunges

Strength:
Front Squat 5 x 5 @ 80%
of Last Weeks Heavy 3

WOD:
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups

TIMECAP: 7min

Extra Work:
E2M for 8 Rounds
Bike 500m

Tuesday’s WOD

Tuesday

Warm-Up
12min of:
25ft Inch Worm
25ft T-Walks
10 Romanian DL
10 Strict Press

Strength:
Find Deadlift 3RM
then 2 x 2 @ 85%

WOD:
30/25 Calories Bike/Rower
then, 5 Rounds
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Shoulder to Overhead

TIMECAP: 11min

Extra Work:
EMOM 15, alt.
a) 4 Strict HSPU
b) 8 T2B
c) 12 Back Ext.

Monday’s WOD

Monday 12/11/17

Warm-Up
3 Rounds
10 Banded Passthrus
5 Clean Liftoffs
5 High Hang Power Cleans
10 Front Squats

Strength:
Power Clean
2 – 2 – 2 (2×2)

WOD:
AMRAP 13
9 Toe 2 Bar
15 Burpees
21 Box Jumps (24/20)

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb