Archive | February, 2016

Tuesday’s WOD

Warm-up:

2 Sets @ Easy Pace:
75 Single Unders + 20-25 Double Unders
50′ Inchworm, Perform 2 Push-ups every 10′ (approximation is fine)

5-1 Muscle Snatch
5-1 Tall Snatch
5-1 Snatch Balance
5-1 Overhead Squat
5-1 Snatch

Strength: 

Snatch 80%x3, 85%x2, 90%x1 (then repeat)

WOD: 

5 Rounds For Time:
15 Toes-to-Bar
15 Box Jumps or Step-Ups
15 Pushups

TIMECAP: 17:00

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Monday’s WOD

Warm-up:

3 Sets @ Easy Pace:
5 Back Squats, 30X1 Tempo
6-8 Handstand Pushups
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength:

Back Squat 3×2 with 4RM load

WOD:

AMRAP 7min
Row 10 Calories
10 Thrusters, 95#/65#

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Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
50′ High Knees
50′ Buttkickers
10 Russian Kettlebell Swings, light-to-moderate
10 Press, light

Strength: 

Press 4RM, then 90%x4x3

WOD: 

5 Rounds For Time:
10 Dumbbell Hang Power Cleans, moderately heavy
20 Box Jumps (24/20)

15:00min Time Cap

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Wednesday’s WOD

Warm-up:

3 sets @ easy pace:
10 Romanian Deadlifts, empty bar
5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks
30 Single Unders + 10-15 Double Unders

5-1 Push Press
5-1 Power Jerk
5-1 Press in Split
5-1 Tall Jerk from Toes
5-1 Split Jerk

Strength: 

Jerk 2-2-2, 3×2

WOD: 

As Far As Possible in 10 Minutes:
4 Russian Kettlebell Swings, 24kg/16kg
4 Burpees
8 Double Unders
8 Russian Kettlebell Swings
8 Burpees
16 Double Unders
12 Russian Kettlebell Swings
12 Burpees
24 Double Unders
Etc

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Tuesday’s WOD

Warm-up:

8 minutes @ easy pace:
8 Back Rack Walking Lunges, 65#/45#
6 Tap Swings on Pullup Bar
4 Strict Pullups
4 Strict Ring Dips

Strength: 

Back Squat 4RM, then 90%x4x3

WOD: 

“Sprinting Cindy”

Complete 5 2 min AMRAPs of:
5 Pullups
10 Pushups
15 Squats

with 60 seconds rest between each round

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