Archive | March, 2017

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100′ A Skip
b) 15 Wall Ball, 20#/14# to 10′
c) 5 Clean High Liftoffs + 4 Clean High Pulls + 3 Power Cleans 

Strength: 

Clean Pull + Power Clean + Clean 2-2-2, 3×2

WOD:

AMRAP 14:
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squats, 115#/75#

Extra Work – EMOM 12, alternating:
a) 5 Back Squats, use 90% of top set from Day 2 of this week.
b) 6/4 Bar Muscle-Ups

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Thursday’s WOD

Warm-up:

3 Sets:
10 Single Arm Kettlebell Swings/side, light
10 Half Kneeling Kettlebell Press/side, light, pause at top and control eccentric
5 Power Snatch from Hip + 4 Hang Power Snatch + 3 Power Snatch, empty bar

Strength: 

Power Snatch 3-3-3, 3×3

WOD:

For Time:
75 Double Unders
40 Burpees
75 Double Unders
40 Dumbbell Snatches, moderately heavy, alternating
75 Double Unders
40 Box Jumps, 24″/20″
75 Double Unders

TIMECAP: 17:00

Extra Work: Push Press 10-10-10-10

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Wednesday’s WOD

Warm-up:

4 Sets:
10 Split Stance Romanian Deadlifts/side
15 Hollow Rocks
15 Superman Extensions w/Pause @ Top

Gymnastics: 

Strict Chin-Up 4 x 2-3 Reps from Failure

WOD:

5 Rounds For Time:
8 Deadlifts, 185#/135#
8 Chest-to-Bar Pullups

TIMECAP: 5:00

Extra Work:

Deadlift 8-8-8-8

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Tuesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
10 Jump Squats
10 Glute Bridge w/Pause @ top
Assault Bike 8/5 Calories OR Row 10/7 Calories

Strength: 

Back Squat 10-10-10-10

WOD:

AMRAP 15:
100′ Goblet Walking Lunge, moderately heavy
20/15 Assault Bike Calories OR 25/20 Row Calories

Extra Work: Row 5k Time Trial

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Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 12 Overhead Half Kneeling Split Squats (6/side)
b) 12 Rotational Medicine Ball Twists (6/side)

Strength:

Split Jerk 5-5-5, 3×5

WOD:

3 Rounds For Time:
30 Pushups
15 Toes-to-Bar
10 Power Snatch, 115#/75#

TIMECAP: 14:00

Extra Work – Pick one of the following, listed from highest to lowest proficiency:

1) Muscle-Up, 2:00 Work/2:00 Rest x 3 Sets
2) Muscle-Up, Accumulate 5-15 total repetitions
3) Muscle-Up Negative, Accumulate 10-15 total repetitions (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock, 5×5

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