Saturday –
Partner WOD;
In teams of 2; 30 Min AMRAP
400m Run together;
50x Wall Ball
35x Toes to Bar
20x Overhead Walking Lunge Steps [L+R =1 rep] 45/25#
1 person working at a time.
9-30-16
Friday –
A. One set every 3 min for 15 min [complete all the following in a 3 min period]
Front Squat 1 &1/4's x3 reps; working up to tough set
+ Strict/weighted Pull Ups x3 reps
+ Ring Rows x8 reps [adv = feet elevated]
B. WOD:
for time;
10x Clean and Jerk @50% of max C&J
10x CtB Pull Ups
8x C&J 60% of max C&J
8x CtB Pull Ups
6x C&J 70% of max C&J
6x CtB Pull Ups
4x C&J 80% of max C&J
4x CtB Pull Ups
2x C&J 85% of max C&J
2x CtB Pull Ups
9-29-16
Thursday –
A. Rowing;
Row 100m for time x3 sets; rest 2-3 min after each
B. WOD:
5 Rounds for time;
400m Run
20x Sit Ups
15x Box Jump [24/20]
10x KB Hang Snatch [53/35]
100m overhead Bumperplate run [45/25#]
9-28-16
Wednesday –
A; 3 Sets - Gymnastics Skill:
A1. Ring Dips x8-10 reps
A2. L-Sit x20 sec
A3. Banded Muscle Up Transitions
B. Deadlift;
one set every 2 min for 12 min
10x50%
8x60%
5x70%
3x80%
2-3 x 85% of max
2 x 85-90% of max
C. WOD:
3 Rounds for time;
15x KBS 70/53#
15x Burpee
30x Double Unders
9-27-16
Tuesday –
A. 5 Sets
A1. 2x Push Press + 2x Push Jerk + 2x Split Jerk
rest 30 sec
A2. Hollow Rock x15 for quality,
rest 60 sec
B. WOD:
For time;
800m Run
15x HSPU [kipping]
15x Hang Power Clean 155/105
400m Run
12x HSPU
12x Hang Power Clean
200m Run
9x HSPU
9x Hang Power Clean
9-26-16
Monday -
A. One set every 2 min for 10 min: Back Squat
10 @ 50%
10 @ 60%
10 @ 70%
8-10 @ 75%
8-10 @ 75%
B. Alt EMOM for 8 min [3 sets]
1. KB Box Step Up: 6 each leg
2. Strict Pull Up: AMRAP in 20 sec [Scaled: Ring Row]
rest 60 sec
WOD:
For Time: 10 minute cap
50 Wall Ball
25 Pull Ups [adv = 10 Bar Muscle Up]
30 Wall Ball
15 Pull Ups [adv = 5 Bar MU]
10 Wall Ball
5 Pull Ups [adv = 2 Bar MU]