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Tuesday’s WOD

Tuesday
4 Rounds
4 Samson Lunges
6  Sumo Deadlifts
8 T walks

Strength:

Find 1RM deadlift
WOD: 10 Minute AMRAP
Open Workout 13.2
5 Reps Shoulder to Overhead (115/75)
10 Reps Deadlifts (115/75)
15 Box Jumps (20″/24″)

 

Extra Work:
Heavy Farmers Cary with Kettlebell
100 ft x 8

Monday’s WOD

1/15/2018
Monday
3 Rounds
10 Windmills
10 air squats
10 Hollow Rocks

Strength:
Front Squat
40 reps @ 70%
Cap 20 Minutes
WOD:
5 Kettlebell swings (70/53)
10 Goblet Squats (70/53)
20 Sit ups

5 rounds: Cap 10 minutes Then:
5 minutes on bike/rower (cool down)
5 minutes on roller to roll legs

 

Extra Work:
EMOM 12:
a.) GHD Sit ups 8-18
b.) Waited back extention hold 30 sec.

Friday Wod

Warm Up: 5 Rounds
5 deadlifts
5 hang power cleans
5 hang full cleans
5 shoulder to overhead presses

Strength:
1-1-1-1-1-1-1
Hang Clean + Clean

WOD:
4 Shoulder to Overhead (135/85)
8 Toes to Bar
5 min AMRAP

2 min rest

4 Hang Cleans
8 Pistols
5 min AMRAP

Extra Work:
Front Squat Find 2RM, then 5 x 2 @ 85%

Thursday’s WOD

Warm Up
10 minutes of :

10 airsquats
5 Figure 4′s (each side)
10 Empty Bar Goodmornings
5 Romanian Deadlifts

Strength:
Romanian Deadlift
8 x 2 work to a heavy working weight

WOD:
Open Work Out 12.1
Max Burpees in 7 minutes
Must touch object 6 inch above max reach

Cash Out:
100 Sit-ups for time

Extra Work:
Find box jump max

Wednesday’s WOD

Warm Up
5 min of Scap work w/LAXball
3 Rounds of:
5 Behind the Neck Press
4 OHS
3 Snatch Balance
2 Power Snatches

Strength:
Snatch Balance
2x2x2 (3×2)

WOD:
1 min max rope climbs
30 sec rest
1 min max push-ups
30 sec rest
1 min weighted Mason Twist
30 sec rest
1 min max OH Lunges (45/25)

3 Rounds
*Rope Climb counts as 15 reps.

Extra Work:
25 Man Makers for time