Archive | October, 2017

Wednesday’s WOD

Warm-up:
3 Rounds
10 Passthrus w/PVC
10 Mtn Climbers
10 Hollow Rocks
10 Jump Squats

Strength:
Clean 1RM

WOD:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

TIMECAP: 10min

Extra Work:
5 x 3
Weighted Pull-ups
Weighted Dips

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Tuesday’s WOD

Warm-up:
EMOM 4
a) 30sec Squat Hold
b) 30sec Plank Hold
EMOM 4
a) 20 Air Squat
b) 10 Burpees

Strength:
Back Squat
5-5-5 (4 x 5)

WOD:
5 Rounds
10 Power Stnatch (75/55)
10 T2B

TIMECAP: 7min

Extra Work:
EMOM 15
10/7 Cals on Bike

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Monday’s WOD

Warm-up:
5 min of Scap work w/LAXball
3 Rounds of:
5 Behind the Neck Press
4 OHS
3 Snatch Balance
2 Power Snatches
1 Snatch

Strength:
EMOM 15: 1 Snatch
Build to Heavy

WOD:
10min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

*If you score 20+ Rnds in Cindy
add a weight vest

Extra Work:
5 x 5 OHS @ 75%

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Friday’s WOD

Warm-up:

3 Sets For Quality:
20 Single Arm Overhead Walking Lunges (10/arm)
10 Ring Rows
15 Sit-Ups

Strength:

Push Press 40 Paused Reps @ 90% of last week’s top set of 5

WOD:

4 Rounds For Time:
15 Box Jumps, 24″/20″
10 Deadlifts, 185#/125#
5 Front Squats, 185#/125#

TIMECAP: 15:00

Extra Work:

Bike 6x2000m @ 7
1:00 rest between sets

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Thursday’s WOD

Warm-up:

EMOM 16, alternating:
a) 20-30 Single Unders + 5-10 Double Unders
b) 3-5 Power Snatch

Strength:

“Isabel”

30 Snatches For Time, 135#/95#

TIMECAP: 5:00

WOD:

5 Rounds For Total Time:
60 Double Unders
15 Chest-to-Bar Pullups
15 Handstand Pushups
1:00 Rest

TIMECAP: 30:00

Extra Work:

Dual KB Front Rack Carry

4x100m
1:00 rest between sets

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