20140822

Strength
Split Stance Strict Press x10@heaviest possible
Rest 60 secs
10 Chest 2 Bar Pullups
Rest 90 secs
3 Rounds

Team WOD
3 Teams
Prowler Relay 70/40
300ft Sprints
10 Rounds each or 20 min cap

Core
10 V ups
10 Hollow Rockers
10 Straight leg Situps
5 Rounds

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20140821

Strength
Every 90 Secs
Hang Cleanx2
Front Squat Jerk @80%
6 Rounds
then
Hang Snatch
OHS
Hang Snatch @80
6 Rounds
Then
Deficit RDL@67.5%x5
Without breaking
Deficit Deadliftx5
3 Rounds

Team WOD
Emom for 16 mins
A)
2 Snatches 95/55
3 Clean and Jerks 95/55
4 Thrusters 95/55
5 Back Squats 95/55
B) Rest
Alternate rounds

Core
15 GHD Back ext (slow)
15 GHR
3 Rounds

20140820

Strength
Snatch Grip Push Press
Pause OHS@77.5%x5
4 Rounds
Then
Front Squat@77.5%x5
Pause First 3 Reps no bounce
4 Rounds
Deficit Strict HSPUx10 in between rounds

WOD
Run/Row 400m
20 Burpees
5 Rounds for time

1 arm farmer carry 140/70
10 Side Crunch
3 Rounds Per Side

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20140819

Strength
Bench Press @67.5%x10
Pause first 5 reps
rest 90 secs
Snatch Grip Pendlay Rowsx10
rest 90 secs
3 Rounds

WOD
Tabata this
SB Crunch/Straight Leg sit-up
Ring Knees to elbow/SB Knees to Elbow
Ring Dips
Pendlay Row 75/55
KB Swing(Rus) 55/35

Core
10 Weighted GHD Sit-ups
15 GHD Sit-ups
15 sec GHD Hold
4 Rounds

20140818

Every 90 secs
Power Snatch
OHS
Hi Hang Snatch @up to 80%
6 Rounds
then
Power Clean
Front Squat
Hi Hang Clean and Jerk @up to 80%
6 Rounds
Then
Pause Back Squat @67.5%x3x10
Pause First 5, Bounce out last 5
3 Rounds, AMRAP 3rd Round

WOD
21-15-9
OHS 95/55
Burpee Pull ups/Burpee jumping Pullups
7 Min Cap
Rest 3 mins
9-7-5
Front Squat 135/85
Shoulder to Overhead 135/85
7 min cap
For time

Core
10 RDL
10 GHD/GHR
4 Rounds

20140815

Strength
EMOM
Power Clean
Push press
Power Jerk
Split Jerk@up to 70%
10 Rounds

WOD
30 Double Unders
6 Strict Pull ups/6 jumping negatives
6 Box Jumps 24/20
10 Rounds For Time

Core
V ups
Hollow Rocker
Strait leg sit-ups
Rest
30 secs each
4 Rounds

Categories: WOD Tags: , , , ,

20140814

Strength
EMOM
Hi Hang Squat Snatch x3@up to 70%
10 Rounds
Then
Hi Hang Squat Clean x2
Jerk x1
10 Rounds
Then
Romanian Deadlifts@60%x10
5 Rounds

WOD
100 Thrusters 65/45
Lunge 200m
100 KB SDHP 55/35
For time

Core
SB Hamstring Heel Bridge
SB Hamstring Curl
SB Hamstring toe Bridge
Rest
30 sacs each
3 Rounds

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