Saturday –
With a running Clock;
0-10 min 21-15-9:
Power Snatch (75/55#)
Burpees
Rest remaining time
10-20min 15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest remaiting time
20-30 min 12-9-6:
Power Snatch (115/80#)
Burpee Box Jump Over 24/20"
11-4-16
Friday –
A. 12 min Alt EMOM
A1. Clean and Jerk; one rep - working up in weight working up to 80-85% of max
A2. Strict Pull Ups; weighted if possible x3-5 reps;
B. WOD
"Macho Man"
one set every minute on the minute for as many minutes as possible;
3x Power Clean
3x Front Squat
3x Shoulder to Overhead
[all in the same minute - can break up as needed]
Rx; 135/95#
Adv: 185/125
11-3-16
Thursday –
A. Close Grip Bench Press;
Build to a 1Rm in 15 min
B. WOD:
20 min AMRAP;
rest 30 active after each round is complete
A. Run 200m
B. 15x Back Extension
C. 50' Farmers Walk Heavy
D. 10x Box Jump
E. 10x Hand Release Push Up
F. Row 150m
Go through in order:
abcdef,
bcdefa
cdefab, etc, etc.for 20 min.
11-2-16
Wednesday –
Time Trial - Row 1000m
WOD:
"New Beginnings"
AMRAP - 5
200m Run
10 Ring Dips
-rest 2 min-
AMRAP - 4
8 Pull Ups
12 Burpees
-rest 1 min-
AMRAP - 3
Squat Clean
Shoulder to Overhead 95/65
11-1-12
Tuesday –
A. Back Squat; one set every 2:30 for 15 min
5 reps; 50, 60, 70, 80, 80, 80%
B. WOD
One set every 3 min for 21 min [7 sets]
Run 400m
1 heavy power Clean
score is total weight lifted
rest remaining time each set
10-31-16 Halloween!
Let's get spooky! Costumes highly encouraged!
Monday –
A;
6 sets; one set every 2 min for 12 min - building
1x Snatch Extension
+ 1x Hang Squat Snatch
+ 1x OHS
+ 1x Full Snatch
working up to a moderate set
B. Build to 1RM OHS from a rack in 10 min
C. WOD:
21-15-9, reps for time; [12 min cap]
Hang Squat Snatch 95/65#
CtB Pull Ups