Archive | November, 2017

Friday’s WOD

Friday

Warm-Up
10min of
25ft Samson Lunge
10 Squats with 3sec Hold in Bottom
10 DB Press/side w/slow decent

Strength:
5 x 3 Back Squat w/Eccentric
decent @ 80% (3 count)

WOD:
For Time
25 Push Presses (115/75)
50 Stationary Front Rack Lunges, alt. (115/75)
20 Push Presses
40 Stationary Front Rack Lunges, alt.
15Push Presses
30 Stationary Front Rack Lunges, alt.
10Push Presses
20 Stationary Front Rack Lunges, alt.
5 Push Presses
10 Stationary Front Rack Lunges, alt.

***100 Meter run after every round of lunges. ****

TIMECAP: 15min

Extra Work:
Row 5K

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Thursday’s WOD

Thursday

Warm-Up
5min Rolling tricep/trap with Bar
then, 3 Rounds of:
5 Clean Liftoff
5 Power Clean
5 High Hang Clean

Strength:
1-1-1-1-1-1-1
Clean Liftoff + Clean

WOD:
As Far As Possible in 13min
3-6-9-12-15…etc
Wallballs
Pull-ups
Box Jumps (30/24)

Extra Work:
Find OHS 1RM

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Wednesday’s WOD

Wednesday

Warm-Up
12min of:
10 Medball Cleans
10 Tap Swings on Bar
50 Singles + 20 Double Unders

Strength:
10-10-10-10-10
Seated Dumbbell Press

WOD:
AMRAP 12
10 Hang Power Cleans (115/75)
20 Toe 2 Bar
30 Double Unders

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

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Tuesday’s WOD

Tuesday

Warm-Up
4 Rounds
1min Banded Hamstring stretch/side
10 Romanian Deadlifts
25ft T-Walks

Strength:
5 x 3 Deadlift w/Eccentric
decent @ 80% (5 count)

WOD:
5 Rounds For Time:
10/8 Calorie Bike/Row
10 Deadlifts (185/125)

TIMECAP: 9min

Extra Work:
5 x 5 Front Squats @80%

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Monday’s WOD

Monday 11/27/17

Warm-Up
5min LAX ball in Sub Scap
then, 3 rounds
5 Snatch Liftoff
5 Power Snatch
5 High Hang Snatch

Strength:
1-1-1-1-1-1-1
Snatch Lilftoff + Snatch

WOD:
“Amanda”
For Time: 9-7-5
Muscle-up
Squat Snatch (135/95)

TIMECAP: 11:00

Extra Work:
Bottom to Bottom Squats
rest 3min
Tabata Wall Sits

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