WOD 17.08.18

PERFORMANCE

STRENGTH/SKILL

EMOM10

1 Snatch Pull + 1 Hang Squat Snatch  

*Build up from 50% up to 80-85% 1RM Snatch


 

CONDITIONING

AMRAP12

200m Run

24 Single Arm Waiter Walking Lunges 45/25*

12 Hollow KB Twists

*12 Walking Lunges each Arm

FITNESS

STRENGTH/SKILL

6 sets for quality

3 Tempo Frontsquats (2.1.1)

Rest 2:30 min btw sets

*Climbing weight

 

CONDITIONING

For time:

800m Run

40 Wallball Shots 14/8

400m Run

20 Wallball Shots 14/8

WOD 14.08.18

PERFORMANCE

CONDITIONING

EMOM20

Min1: 10 Sumo DL High Pulls (75/55) + Max Burpees

Min2: 10 Hang Clean (75/55) + Max Burpees

Min3: 10 Hang Clean (75/55) + Max Burpees

Min4: REST

 

FINISHER (Optional) 

3 Rounds not for time:

5 Strict T2B

10 V-Ups

15 Russian KB Twist

20 Flutter Kicks

FITNESS

STRENGTH/SKILL

7x2 Tempo Deadlifts (2.1.2)

*climbing weight

 

CONDITIONING

For time:

3 Rounds

21 KB Swings

15 Box Jumps

9/7 Assault Bike Cals

WOD 13.08.18

PERFORMANCE

STRENGTH/SKILL

a)7 minutes to build to a Heavy 5 Rep Strict Press

Rest 2 minutes

b)EMOM10

3 Strict Presses with same load in part a).

 

CONDITIONING

For time:

30-20-10

Hang KB/DB Snatch**

HSPU

(50 Double Unders after each set of HSPU)

**Perform half reps with an arm, then switch to the other arm.

FITNESS

STRENGTH/SKILL

4 Rounds for quality:

8/8 L-Sit DB Strict Press

8 Supinated Ring Rows

 

CONDITIONING

For time:

30/25 Calorie Row

7 Wall Climbs

20/15 Calorie Row

5 Wall Climbs

15/10 Calorie Row

3 Wall Climbs

WOD 10.08.18

PERFORMANCE

STRENGTH/SKILL

EMOM15

1 Cluster @Build

*Start at your 55% of 1 RM Clean & Jerk  


 

CONDITIONING

AMRAP7

7 Hang Power Cleans (95/65)

7 Lateral Burpees Over the Bar

Rest 3 minutes

EMOM3

Min1: 45sec  Max Wallball Shots 20/14

Min2: 45sec  Max Assault Bike Calories

Min3: 45sec  Max Calorie Row

FITNESS

STRENGTH/SKILL

5 sets for quality

5 Tempo Frontsquats (2.1.1)

Rest 2:30 min btw sets

 

CONDITIONING

4 Rounds for time:

200m Run

5/5 Single Arm DB Thrusters 35/25

200m Run

10 Box Jumps 24/20

 

WOD 09.08.18

PERFORMANCE

STRENGTH/SKILL

4 Rounds

30sec Hollow Rock Hold or Bent Knee Hollow Hold

20m Single Arm Farmer Carry x Each Arm

10 Half Kneeling KB Halos x Each Side  

*Use same weight for both excercises AHAP


CONDITIONING

AMRAP13

10 Toes to Bar

15 AB Mat Situps

10 KB Swings 60/35

30 Double Unders

FITNESS

STRENGTH/SKILL

4 Rounds

30sec Hollow Rock Hold or Bent Knee Hollow Hold

20m Single Arm Farmer Carry x Each Arm

10 Half Kneeling KB Halos x Each Side  

*Use same weight for both excercises AHAP


CONDITIONING

AMRAP13

9 Deadlifts 135/95

18 AB Mat Situps

36 Mountain Climbers

WOD 03.08.18

PERFORMANCE

STRENGTH/SKILL

Ring Muscle Up

*15 minutes to review technique an teach progressions.


 

CONDITIONING

For time:

9-7-5

RIng Muscle Ups*

Squat Cleans 185/135

 

*Scale: Perform 2 Ring Rows + 2 Ring Dips fo

 

FITNESS


STRENGTH/SKILL

4 Sets for quality:

5/5 Single Leg Romanian DL with KB

30sec Side Plank (Left)

5 Double Russian KB Swings

30sec Side Plank (Right)

Rest 2 minutes


 

CONDITIONING

4 sets for Max Cals:

1:30 Assault Bike

30sec Rest

1:30 Rower

30sec Rest

WOD 30.07.18

PERFORMANCE

STRENGTH/SKILL
12:00 to find a Heavy Bear Complex

Bear Complex

  • Clean
  • Frontsquat
  • Push Press
  • Backsquat
  • Push Press Behind Neck


CONDITIONING

For time:

100 Thrusters 45/35

**EMOM (including the first minute)

5 Burpees

FITNESS

STRENGTH/SKILL

3 rounds

10 Tempo Backsquats (2.1.1)

 

Rest 2 minutes btw sets.

 

CONDITIONING

For time:

100 Wallball Thrusters 20/14

*EMOM (Including the first minute)

5 Burpees

 

WOD 26.07.18

PERFORMANCE

STRENGTH/SKILLS

5 sets for quality:

8 Single Arm High Pull x Each Arm (DB/KB)

8 Supinated Strict Press (BB)

*Choose weight for each exercise.

Rest 60sec between sets.


 

CONDITIONING

For time:

3 Rounds

15 Hang Power Snatch 95/65

30 Hand Release Pushups

90 Double Unders

FITNESS

STRENGTH/SKILLS

5 sets for quality:

8 Single Arm High Pull x Each Arm (DB/KB)

8 Supinated Strict Press (BB)

*Choose weight for each exercise.

Rest 60sec between sets.


 

CONDITIONING

AMRAP15

15 Pushups

12 KB Swings

9 Bench Dips