Archive | April, 2017

Monday’s WOD

Warm-up:

EMOM 15, alternating:
a) 14 Single Arm Overhead Walking Lunges (switch arms after 7 reps)
b) Row 200m/150m
c) 10 Lying Windshield Wipers (Left + Right = 1 Rep)

Strength: 

Split Jerk 3RM

WOD:

3 Rounds For Time:
30 Squat Snatch, 75#/55#
4/3 Rope Climbs

TIMECAP: 15:00

Extra Work: Row 70 Minutes @ 6

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Friday’s WOD

Warm-up:

EMOM 15, alternating:
a) Crawl 5 Steps Forward + 5 Steps Back + 5 Steps Left + 5 Steps Right
b) 10 Lying Leg Raise + Reach to Candlestick
c) 1:00 Jump Rope

Gymnastics:

10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

WOD:

For Time:
21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#
Alternate With
63-54-45-36-27-18-9 Double Under

TIMECAP: 12:00

Extra Work: Split Jerk 5×3

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Thursday’s WOD

Warm-up:

EMOM 10, alternating:
a) 4 Pullups or Ring Row + 6 Pushups + 10 Squats
b) 4 Clean High Liftoffs + 3 Clean High Pulls + 2 Power Cleans

Strength:

Clean Pull + Power Clean + Clean, Build to Max

WOD:

3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
10/7 Strict Handstand Pushups
16 One Legged Squats, alternating

TIMECAP: 16:00

Extra Work: Back Squat 4×5

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Wednesday’s WOD

Warm-up:

10 Minutes:
10 Perfect Burpees
3 Muscle Snatch from Hip + 4 Power Snatch from hip + 5 Power Snatch from Knee

Strength:

Power Snatch 2-2-2, 3×2

WOD:

As Far As Possible in 12 Minutes:
10 Power Snatch, 95#/65#
10 Burpee Box Jump Overs, 24″/20″
20 Power Snatch
20 Burpee Box Jump Overs
30/30, 40/40, 50/50…etc

Extra Work: Push Press 5-5-5-5-5

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Tuesday’s WOD

Warm-up:

3 Sets:
10 Single Arm Kettlebell Swings, left
0:15-0:30 L-Sit
10 Single Arm Kettlebell Swings, right
10 Tap Swings on Pullup Bar

Strength: 

Deadlift 5-5-5-5-5

WOD:

5 Rounds For Time:
15 Kettlebell Swings, 53/35
10 Chest-to-Bar Pullups

TIMECAP: 10:00

Extra Work: Strict Pullup 4 x 2-3 Reps from Failure

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