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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