Archive | February, 2017

Wednesday’s WOD

Warm-up:

4 Sets:
10 Goblet Walking Lunges
10 Tap Swings on Pullup Bar
Run 200m

Strength:

Front Squat 2RM

WOD:

AMRAP 15:
10 Dumbbell Hang Power Clean, moderate
10 Toes-to-Bar
Run 400m

Extra Work: 

15 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings

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Tuesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
25′ Inchworm
5 Standing Broad Jumps
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
5 Standing Broad Jumps

Strength:

Push Press 3-3-3-3

WOD:

10 Rounds For Time:
3 Bar Muscle-Ups
3 Strict Handstand Pushups
6 Box Jump Overs, 24″/20″

TIMECAP: 15:00

Extra Work:

Clean & Jerk 5×1

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Monday’s WOD

17.1

or

Warm-up:

EMOM 12, alternating:
a) 0:50 Jump Rope
b) 3 Power Snatch from Hip + 3 Power Snatch from above knee + 3 Power Snatch from below knee

Strength:

Touch-and-Go Power Snatch 5-5-5, 2×5

WOD:

4 Rounds For Time:
75 Double Unders
15 Power Snatch, 75#/55#

TIMECAP: 10:00

Extra Work: 

15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

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Friday’s WOD

17.1

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Thursday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
200m Row
3 Press
4 Push Press
5 Power Jerk

Strength:

Power Jerk 3RM

WOD:

3 Rounds For Time:
Row 500m
10 Shoulder-to-Overhead, 135#/85#

TIMECAP: 10:00

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