Archive | June, 2017

Friday’s WOD

Warm-up:

3 Sets:
10 Single Arm Dumbbell Overhead Squat, left
10 Single Arm Dumbbell Overhead Squat, right
10 Romanian Deadlifts, light weight, controlled eccentric
0:30 Ring Support

Strength:

Hang Clean (Above Knee) 2-2-2, 3×2

WOD:

2 Rounds For Time:
75 Wall Ball, 20#/14# to 10′
25 Clean & Jerks, 115#/75#

Extra Work:

EMOM 15, alternating:
a) 2-4 Strict Ring Dips + 3-6 Kipping Ring Dips
b) 3-8 Strict Chin-Ups
c) 15 Hip Extensions

Continue Reading · Comments { 0 }

Thursday’s WOD:

Warm-up:

5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Strength:

Hang Snatch (Above Knee) 2-2-2, 3×2

WOD:

AMRAP 10: (53/35)
5 Single Arm Kettlebell Swings, left
4 Single Arm Kettlebell Swing + High Pull, left
3 Single Arm Kettlebell Snatch, left
5 Single Arm Kettlebell Swings, right
4 Single Arm Kettlebell Swing + High Pull, right
3 Single Arm Kettlebell Snatch, right

Extra Work:

Snatch Grip Deadlift 5×5, use 95% of last week’s top set

 

Continue Reading · Comments { 0 }

Wednesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
25′ Inchworm
20 Superman Extensions w/Pause @ top
10 Single Arm Press, left arm, light weight, controlled eccentric
10 Single Arm Press, right arm, light weight, controlled eccentric

WOD:

4 Rounds For Time:
30 Pushups
20 Front Squats, 115#/75#
20 Push Press, 115#/75#
30 Knees-to-Elbows

TIMECAP: 32:00

Extra Work:

Ring Row 5×8-10 @ X131 Tempo

Extra Work:

Landmine Lateral Raise 5×8-10/side

 

Continue Reading · Comments { 0 }

Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
b) 10 Goblet Squats
c) 15 Hollow Rocks

Strength:

Back Squat 5-5-5-5-5

WOD:

“Jackie”

For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

TIMECAP: 10:00

Extra Work:

AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation

 

Continue Reading · Comments { 0 }

Monday’s WOD

Warm-up:

3 Sets:
Jog 200m
50 Single Unders + 10-15 Double Unders
15 Russian Kettlebell Swings

Endurance:

Every 2:00 x 8:
Run 200m

WOD:

For Time:
63-45-27 Double Under
Alternate With
21-15-9 Deadlift, 225#/155#

TIMECAP: 9:00

Extra Work: Farmers Walk

3 x Max Unbroken Distance

Continue Reading · Comments { 0 }