Archive | April, 2016

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Goblet Walking Lunges
b) 8 Russian Kettlebell Swings
c) 6 Burpee Pullups

Strength:

Front Squat 5-5-5-5-5

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 squat cleans, 115#/75#.

TIMECAP: 12:00

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Thursday’s WOD

Warm-up:

7 minutes @ easy pace:
Jog 100m
Crawl 10 steps forward
20 Double Unders
Crawl 10 steps backward
5 Ring Rows, pause @ top

then,

5 Rounds
Power Jerk
Split Jerk
Press in Split

Strength:

Power Clean & Jerk 2-2-2, 3×2

WOD:

4 Rounds for Total Reps:
1:00 Max Rope Climbs, 15′ Ascent
1:00 Rest
1:00 Max Box Jump Overs, 24″/20″
1:00 Rest

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Wednesday’s WOD

Warm-up:

3 Sets:
5 Muscle-Up Transitions on Low Rings
3 Jumping Muscle-Ups
15 Hollow Rocks
15 Band Pull Aparts w/controlled eccentric

Skill:

12 Minutes Volume Accumulation:
2 Muscle-Ups + 3 Strict Ring Dips
30 second L-Hold

WOD:

5 Rounds For Time:
9 Power Snatch, 95#/65#
9 Handstand Pushups

TIMECAP 12:00

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Tuesday’s WOD

Warm-up:

10 minutes @ easy pace:
10 Good Mornings @ 30X1 Tempo, very light
10 Box Jumps, moderate height, step down
10 Kettlebell Press + Overhead Squat/side, very light

 

Strength:

Deadlift 5-5-5-5-5

WOD:

“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats, 95#/65#

TIMECAP: 16:00

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Monday’s WOD

Warm-up

EMOM 6, alternating:
a) 30 Jump Rope + 10 Squats
b) 5 Pullups + 5 Pushups

then,

5 Rounds

Hang Snatch
Snatch Grip Push Press
Snatch Balance


Strength:

Pause Snatch 3-3-3, 3×3

WOD:

5 Rounds For Time:
4 Kettlebell Clean & Jerk, Left Arm
4 Kettlebell Clean & Jerk, Right Arm
8 Chest-to-Bar Pullups
8 Ring Dips

TIMECAP: 15:00

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