Archive | November, 2017

Tuesday’s WOD

Tuesday

Warm-Up
5min Lax Ball in Subscap
3 Rounds
5 Power Snatch
4 Hang Snatch
3 Snatch

Strength:
1-1-1-1-1-1-1
Hang Snatch + Snatch

WOD:
Death by Burpees
Start with 1 Burpee, adding
1 Burpee each minute until
you cannot complete the
number within the minute.

*Upon Failure, compete
5 Burpees per minute
until 18min. (No Cap)

Extra Work:
Run
8 x 400m w/3min Rest

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Monday’s WOD

Monday 11/20/17
Warm-Up
1min Banded Hamstring Stretch off Rig
3 Rounds
10 Romanian Deadlifts
10 Jump Squats
25ft Inchworm

Strength:
Deadlift 4 x 2 @90%
WOD:
As Far As Possible in 12min
2-4-6-8-10-12…etc
Deadlifts (225/155)
Box Jumps (24/20)
Calories on Bike/Rower

Extra Work:
15min Muscle-up Work
-Strict Weighted Muscle-up
-Strict Muscle-up
-Weighted Muscle-up
-Muscle-up
-Muscle-up Negative

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Friday’s WOD

Friday

Warm-Up
10min of:
5 Ring Rows
10 Push-ups
10 Empty Bar Goodmornings
5 Romanian Deadlifts

Strength:
Deadlift 3 x 3 @85%

WOD:
7 Rounds
10/8 Calorie Bike/Row
5 Deadlifts (275/185)
3 Muscle-ups

TIMECAP: 18min

Extra Work:
EMOM 10
7 Burpees

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Thursday’s WOD

Thursday

Warm-Up
4 Rounds
30sec Banded Hold Wrist behind Neck
10 Figure 4 Stretch on Rig
5 Hang Cleans
5 Front Squats

Strength:
EMOM 15
Clean
Build to Heavy

WOD:
2016 Regional Event 4
4 Rounds For Time
28 Pistols
15 Power Cleans (115/80)

TIMECAP: 10min
*If you have the movements
do them for comparison.

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Wednesday’s WOD

Wednesday
Warm-Up
5 Rounds
50ft Samson Lunge
50ft T-walk
10 Squats w/3sec Pause in Bottom

Strength:
Back Squat 1RM

WOD:
3 Rounds
20 Wallballs (20/14)
20 Toe 2 Bar

TIMECAP: 8min

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb

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