Archive | May, 2016

Wednesday’s WOD:

Warm-up:

4 Sets:
5 Power Cleans from Below Knee
5 Kettlebell Press/side, Light
5 Front Squats, slow and controlled
5 One Arm Kettlebell Swing/side, Light
5 Squat Cleans from Below Knee

Strength: 

Every Minute for 15 Minutes:
1 Clean

Partner WOD:

3 Rounds For Time, Each:
Row 500m
10 Kettlebell Snatch, left arm, 24kg/16kg
10 Kettlebell Snatch, right arm, 24kg/16kg

TIMECAP: 12:00

Extra Work: Bench Press 6×3 @ 85-90% of 3RM

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Tuesday’s WOD

Warm-up:

5 sets:
5 V-Ups OR Tuck-Ups + 5 Hollow Rocks
5 Dumbbell Press, light and controlled
50 Single Unders + 5-10 Double Unders
Jog 200m

Skill:

For Time:
50 Toes-to-Bar

TIMECAP: 6:00

WOD:

As Far As Possible in 9 Minutes:
1 Handstand Pushup
2 Burpees
4 Double Unders
2 Handstand Pushups
4 Burpees
8 Double Unders
3 Handstand Pushups
6 Burpees
12 Double Unders
etc

Extra Work: Snatch 2RM, then 90%x2x3

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Friday’s WOD

Warm-up:

EMOM 16, alternating:
a) 50′ Single Arm Overhead Carry + 50′ Single Arm Farmers Carry, left arm
b) 10 Hanging Leg Raises or Hanging Knee Raises
c) 50′ Single Arm Overhead Carry + 50′ Single Arm Farmers Carry, right arm
d) 10 Goblet Step-Ups to low box, alternating, pause and squeeze glute at top

Strength: 

Front Squat 3RM, then 90%x3x3

WOD:

As Far As Possible in 8 Minutes:
3 Overhead Squats, 135#/95#
6 Sit-Ups
6 Overhead Squats
12 Sit-Ups
9 Overhead Squats
18 Sit-ups
Etc

Extra Work: Deadlift 5×3 @ 70% of 3RM

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Thursday’s WOD

Warm-up: Jog 800m
then,
5 Sets with Empty Bar:
3 Clean High Liftoffs
3 Cleans from Below Knee
3 Front Squats
3 Power Jerk
3 Split Jerk

Strength: 

Every 90 seconds for 10 sets:
1 Clean + 2 Jerks

WOD:

5 Rounds For Time:
6 Bar Muscle-Ups
12 Russian Kettlebell Swings, 70#/53#
TIMECAP: 12:00

Extra Work: Snatch + Overhead Squat, 1-1-1, 4×1


Notes
Build over the first three sets to a challenging but manageable weight. Repeat for the remaining four sets, dropping load if technique starts to fall off.

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Wednesday’s WOD:

Warm-up:

5 Sets @ easy pace:
5 RDLs @ 30X1 Tempo
5 Muscle-Up Ring Rows
5 Pushups
10 Walking Lunges

Skill:

For Time:
30 Muscle-Ups

TIMECAP: 10:00

WOD: 

“Karen”
For Time:
150 Wall Ball, 20#/14#

TIMECAP: 7:00

Extra Work: Bench Press 3RM, then 90%x3x3

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