Archive | September, 2016

Friday’s WOD

Warm-up:

5 Sets:
5 Snatch Grip Romanian Deadlift @ 31X1 Tempo
5 Ring Row + Sit Back

Strength:

Stiff Legged Deadlift 8RM, then 90%x8x2

WOD:

For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#

TIMECAP: 4:00

Extra Work: Front Squat 7RM, then 90%x7x3

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Thursday’s WOD

Warm-up:

5 Sets:
5 Barbell Press, seated on floor, light and controlled
5 Tap Swings on Pullup Bar
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength: 

2 Behind-The-Neck Push Press + 1 Front Rack Jerk, 1-1-1, 3×1

WOD:

“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

TIMECAP: 11:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load

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Wednesday’s WOD

Warm-up:

5 Sets:
5 Pushups
5 Kettlebell Swings
5 Goblet Squats w/Counterbalance
5 Ring Rows

Strength:

Floor Press 8RM, then 90%x8x3

WOD:

For Time:
7-5-3 Rope Climb, 15′ Ascent
Alternate With
21-15-9 Squat Clean, 135#/95#

TIMECAP: 15:00

Extra Work

EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top

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Tuesday’s WOD

Warm-up:

4:00 Jump Rope @ easy pace

Notes
Single unders, double unders, crossovers, single leg – all forms of rope hoppery are acceptable, just try to keep moving.

3-1 Hang Muscle Snatch
3-1 Hang Power Snatch
3-1 Overhead Squat

Strength:

Hang Snatch 3RM, then 90%x3x2

WOD:

For Time:
150 Double Unders
30 Strict Handstand Pushups
150 Double Unders

TIMECAP: 14:00

Extra Work: Low Hang Clean 3RM, then 90%x3x3

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Monday’s WOD

Warm-up:

EMOM 12:
a) 10 Goblet Walking Lunges
b) 10 Kettlebell Swings, light
c) 5 Broad Jumps

Strength: 

Pause Back Squat 8RM, then 90%x8x3

WOD:

21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 70#/53#
Box Jump, 24″/20″
Push Press, 75#/55#

TIMECAP: 12:00

Extra Work: 3 Mile Progression Run

Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8

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