Archive | October, 2016

Tuesday’s WOD

Warm-up:

1 Set:
30 Russian Kettlebell Swings, light
1:00 Front Plank
15 One Arm Kettlebell Swings, left arm, light
0:30 Side Plank, left
15 One Arm Kettlebell Swings, right arm, light
0:30 Side Plank, right
30 American Kettlebell Swings, light
1:00 Hollow Hold

Strength: 

Deadlift 5RM

WOD:

21-15-9 For Time:
Deadlift, 275#/185#
Toes-to-Bar

TIMECAP: 10:00

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Monday’s WOD

Warm-up:

EMOM 12, aternating:
a) 1:00 Bear Walk
b) 1:00 Box Jumps
c) 5 Muscle Snatch (below knee) + 5 Power Snatch (below knee) + 5 Overhead Squats, empty bar

Strength:

Power Snatch 2RM, then 90%x2x2

WOD:

For Time:
10 Overhead Squats, 175#/115#
5 Wall Walks
20 Box Jump Overs, 30″/24″
5 Wall Walks
10 Overhead Squats

TIMECAP: 12:00

Extra Work: Push Press w/Pause 5RM, then 90%x5x3


Notes
Full two count pause at the top of each rep. I recommend having athletes count for each other.

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Friday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
100 Jump Rope
10 Good Mornings, light weight, slow eccentric
10 Steps Forward Crawl
10 Squat + Broad Jump
10 Steps Backward Crawl
0:15-0:30 Ring Support

Strength:

Stiff Legged Deadlift 5RM, then 90%x5x2-3

WOD:

3 Rounds For Time:
10 Chest-to-Bar Pullups
10 Power Snatch, 95#/65#

TIMECAP: 5:00

Extra Work: Front Squat 5RM, then 90%x5x3 

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Thursday’s WOD

Warm-up:
3 Sets @ Easy Pace:
Jog 400m
10 Ring Rows
5 Push Press + 5 Power Jerk + 5 Press from Split + 5 Jerk, empty bar

Strength: 

Behind-The-Neck Jerk 3RM, then 90%x3x2

WOD:

CrossFit Games Regionals Event 16.7

For Time:
21-15-9 Thruster, 95#/65#
Alternate With
3-2-1 Legless Rope Climb, 15′ Ascent

TIMECAP: 6:00

Extra Work: Snatch 3-3-3, 3×3

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Wednesday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
25′ Inchworm
25′ Samson Stretch
15 Hollow Rocks
10 Half Kneeling Press/side, light

Strength:

Floor Press 5RM, then 90%x5x3

WOD:

5 Rounds For Time:
10 Kettlebell Cleans, 24kg/16kg. left arm
10 Kettlebell Cleans, 24kg/16kg, right arm
10 Burpee Box Jumps, 24″/20″

TIMECAP: 12:00

Extra Work:

5 Sets, Not For Time:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Toes-to-Bar Hold

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