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

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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

 

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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

 

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