Archive | November, 2015

Tuesday’s WOD

Warm-up:
EMOM 16, alternating:
a) 6 Ring Dips
b) 8 Tap Swings on Rings
c) 10 V-Ups
d) 12 Banded Good Mornings

Gymnastics:
EMOM 20, alternating:
a) 2-3 Muscle-Ups
b) 5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks
*Advanced athletes should perform strict muscle-ups.

WOD:
18min AMRAP
18 Pushups
36 Kettlebell Swings (35/25)
54 Double Unders

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Monday’s WOD

Warm-up:
4 sets @ easy pace:
15 Russian Kettlebell Swings
10 Press
20 Walking Lunges

Strength:
Back Squat 10-10-10-10
*Build in sets of 10 to a near maximal set.
Don’t count any warm-up sets as work.

WOD:
Row 1000m
then, complete 5 Rounds for time of:
10 Clean & Jerks (135/95)
20 Air Squats

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Wednesday’s WOD

Warm-up:
3 Sets
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Strength:
Every 2 minutes for 8 sets:
5 Power Cleans within 30 seconds

Start at 65%.
Add weight each set until you are finished,
or until you cannot complete the set within 30 seconds.

WOD:
5 Rounds
7 HSPU
7 Ring Dips
7 Power Cleans (155/105)
7 Front Squats

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Tuesday’s WOD

Warm-up:
3 Sets @ Easy Pace
10 Good Mornings
10 Front Squats
10 Push-ups
10 Hollow Rocks

Gymnastics:
12min EMOM, alt.
a) 4-8 Strict T2B
b) 3-6 Strict Pull-ups

WOD:
12min AMRAP
6 T2B
12 SDHP (70/53)
18 WallBalls (20/14)

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Monday’s WOD

Warm-up:
3 Sets
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch

Strength:
Snatch 65%x2,
70%x2, 75%x2
Build to a Heavy Double

WOD:
7 Rounds for Time:
6 KB Snatches, alt. (53/35)
9 Pull-ups
12 Goblet Squats (53/35)

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