Archive | September, 2015

Thursday’s WOD

Strength:
Hang Clean
75%x2, 80%x2, 85%x2
build to heavy double

WOD:
12min AMRAP
10 DB Hang Squat Cleans
40 DU’s

Cash Out:
Go pick your favorite extra work!

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Wednesday’s WOD

Buy In:
3 Sets:
8 Ring Rows
Lateral Crawl, 10 steps left
Lateral Crawl, 10 steps right
10 Hollow Rocks

Skill/Strength:
8 Minutes Volume Accumulation:
3 Strict Pull-ups
3 Strict T2B

WOD:
For Time:
30 OHS (115/75)
30 C2B Pull-ups
60 Sit-ups
30 Burpee Box Jump Overs (24/20)
30 Ring Dips

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Tuesday’s WOD

Strength:
Back Squat 5RM
95%x5, 90%x5x2

WOD:
4 Rounds For Time:
Run 400m
25 Kettlebell Swings (53/35)

Cash Out:
Pick extra work and go at it!

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Monday’s WOD

Buy In:
90/90 Hip Lift
4 Sets 4 Breaths

Skill:
3 Sets:
Snatch Low Liftoff x 3
Snatch Mid Liftoff x 3
Snatch High Liftoff x 3
Muscle Snatch from Hip x 3
Tall Snatch x 3 (Full Muscle Snatch)
Overhead Squat x 3

Strength:
Hang Snatch
75%x2, 80%x2, 85%x2
build to heavy double

WOD:
3 Rounds for Total Reps:
1:00 Rope Climbs
0:15 Rest/Transition
1:00 Pushups
0:15 Rest/Transition
1:00 Row for Calories
0:15 Rest/Transition

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Friday’s WOD

Buy In:
3 Sets:
12 Good Mornings w/pause @ bottom (light)
10 DB Z-Press
30 DU’s

Strength:
Straight Leg Raise Correction
2×8 each side
then,
RDL 90%x10x4

WOD:
12min AMRAP
6 One Arm DB Thrusters, left arm
6 One Arm DB Thrusters, right arm
12 HSPU
200m Run

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