20140421

Strength
EMOM for 10 mins
Hang Squat Clean
Hover Squat Clean and jerk@80%
Then
Box Squat@82.5×3
5 Rounds

Team WOD
In teams of 4
100 Thrusters 135/95
For Time
1 bar partners act as racks
Do not set the Bar down
*if groups allow

Core
100 GHR

Categories: WOD Tags: , , ,

20140418

Strength
Strict Press x3@75%
Immediately
Push Press
Power Jerk
Split Jerk
Rest 60 secs
6 Weighted Pullups/6 Kipping Negative Pullups
Rest 90 secs
7 Rounds

TEAM WOD
EMOM For 20 min
Partner A) Hang Clean and Jerk Hold 135/75
Partner B) 6 Burpees after Partner A holds the jerk
Rest with remainder of min
Alternate for 20 mins

Core
10 GHD Situps(Full Range)
10 GHD Situps (Parallel)
5 Rounds

Categories: WOD Tags: , ,

20140417

Strength
Every 90 secs for 15 mins
Power Snatch
OHS
Hi Hang Squat Snatch@~80%
Then
Deficit Deadlifts 7×3@75%
Rest 90 secs

WOD
10 Alternating Box Step Ups 95/55 24/20
10 Pistols/Jump lunges
10 Box Jumps 24/20
AMRAP 15 mins or 6 Rounds Rx

Core
10 GHR(Glute Ham Raise)
10 GHD Back Extension
5 Rounds

Categories: WOD Tags: , , , ,

20140416

Strength
Front Squat x3@75%
Rest 60 secs
HSPUx6/H.S. Hold 15 secs
Rest 90 secs
7 Rounds

TEAM WOD
Run 1 Mile
Then
in teams of 3
Tree to tree Sprint Relay
10 Rounds Each
8 Min cap
50 Burpees for not making cap

Core
10 DB/KB Windmill
20 KB Side crunches
4 Rounds per side

Categories: WOD Tags: , ,

20140415

Strength
Bench Press x3@75%
Rest 60 secs
2 Legless Rope Climbs
Rest 90 secs
7 Rounds

WOD
5 Pullups
10 Dips/Parallet Pushup
30 Double Unders/Agility Ladder
20 Rounds 20 Min limit

Core
10 GHD Situp Full ROM
10 GHD Situp To Parallel
5 Rounds

Categories: WOD Tags: , , , ,

20140414

Strength
Every 90 secs for 15 mins
Power Clean
Hi Hang Squat Clean
Squat Clean and Jerk@~80%
Then
Box Squat 7×3@75%
Rest 90 secs

WOD
10 Hang Squat Clean Thrusters 95/55
20 Deadlifts 95/55
Run 400m
5 Rounds for Time

Core
10 GHR(Glute Ham Raise)
10 GHD Back Extension
5 Rounds

Categories: WOD Tags: , ,

20140411

Strength
In 15 Mins Find 1 rep max Split Jerk
In 15 mins Find 1 rep max Strict Press
AMRAP@85%
Post weight and reps
Max Rep Kipping/Banded Kipping Pullups
Post reps

WOD
Tabata this
Double Unders/Bar hops/ Agility ladder
Pushups/Knee Pushups
Plyo step ups 24/20
Pullups/Banded kips
Double Unders

Core
100 Partner leg lifts

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