Tuesday, August 15, 2017

HPC, WBS

WOD

Bar Work

EMOM x 10 - Snatch High-pull + Hang Snatch + Snatch Balance, work to a heavy set

______________________________________________________________________

Body-Weight-Only 
AMRAP 15
50 Single unders
10 Air Squats
5 Push-ups

Foundations
5 RFT / 18 cap
15 American KBS, 55/35/25#
Run 200m
15 Hollow Rocks

Conditioning 
5 Rounds / 3 min per round
20 Hang Power Cleans, 95/65 | 75/55
AMRAP WBS, 20/14/10#
-rest 1 min exactly

Competition
For time / 20 cap
50 UB WBS
40 Med Ball GHD Sit-ups, 20/14/10
Row 100 cals
40 Med Ball GHD Sit-ups, 20/14/10
50 UB WBS

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 2 - Row as far as possible

Monday, August 14, 2017

Bike, DU's, Run

WOD

Bar Work

A) Back Squat 5x5@67.5%
B) Single-arm DB Push Press 8-8-8

______________________________________________________________

Body-Weight-Only 
4 RFT / 20 cap
Walk/Jog/Run 200m
21 Burpees

Foundations
3 RFT / 15 cap
21 Cal Row
15 Ground to Overhead, 75/55/35
9 Burpees

Conditioning 
For time / 15 cap
50 Cal Bike
150 Double-unders
Run 800m

Competition
8 Rounds for time / 15 cap
4/3 Bar Muscle-ups
2 Cleans @ 80% of 1 RM

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Burpees

Saturday, August 12, 2017

Single unders, KBS, Clean, WBS, Deads, Push ups, Bike, Burpees, Thrusters, Cleans, S2O, Thrusters, Snatch

WOD

Teams of 4 /

WOD #1 / AMRAP 12 (Cals rowed + reps)
50 Single-unders
15 Am Kettle Bell Swings, 55/35/25#
Overhead Carry around building, 45/25# Plate
*Someone always rowing / one working


WOD #2 / AMRAP 3 (reps + weight)
Each team member chooses 1:

A) Find a 1 RM Clean
B) AMRAP
C) Find a 1 RM Deadlift
D) AMRAP Hand Release Push-ups


WOD #3 / 3 Rounds / 3 work
1 min - Bike for cals
1 min - Burpees
1 min - WBS
1 min - rest


WOD #4 / For time
Each athlete completes one full round before next one begins.

A1:  12 cals Bike, 9 Deads, 6 Power Cleans, 3 Front Squats
A2:  15 cals Bike, 12 Deads, 9 Power Cleans, 6 Front Squats, 3 S2O
A3:  18 cals Bike, 15 Deads, 12 Power Cleans, 9 Front Squats, 6 S2O, 3 Thrusters
A4:  21 cals Bike, 18 Deads, 15 Power Cleans, 12 Front Squats, 9 S2O, 6 Thrusters, 3 Snatch

*135/95 | 115/80 | 95/65 | 75/55







Friday, August 11, 2017

Sled Push, Double-unders, T2B, WBS, Burpees

WOD

Bar Work

A) Deadlift 1x5 @ 75%
B) Front Squat 5x2@85%

______________________________________________________________

Body-Weight-Only & Foundations
Partner / AMRAP 20
30 Single-unders
20 Air Squats
10 Push-ups

Conditioning 
Partner / 20 cap
10 Sled Push, 3/2/1
100 Double-unders
80 T2B
60 WBS
40 Burpees
20 Ground to Overhead, 95/65 | 75/55

Competition
For time / 45 cap
Row 2K
150 cal Assult Bike
2 mile run

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Bike 40/30 cals

Thursday, August 10, 2017

Power Clean, Front Squat, Push Press, Back Squat

WOD

Bar Work

EMOM x 10 - 3 Position Snatch:  Floor, Knees, Pockets / work to a heavy set

______________________________________________________________

Body-Weight-Only 
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees

Foundations
3 RFT / 18 cap
21 Burpees
Run 400m

Conditioning - "Bear Complex"
7 Rds for max weight / 20 cap
7 Sets of the following = 1 round
Power Clean
Front Squat
Push Press
Back Squat
Push Press

You decide what weight to start w/ but you must ad weight each of 7 rounds.

Each round is to be done unbroken but you can rest the bar on your back, in the front rack position, in the hang, or in the hip crease.
Hands cannot be removed from the bar during a round.

*Score = total weight for each of the 7 rounds (Example: Rd 1 - 35#, Rd 2 - 55#, Rd 3 - 75#, Rd 4 - 95#, Rd 5 - 115#, Rd 6 - 135#, Rd 7 - 155# / Score = 665#)


Competition
For time / 18 cap
100 KBS, 70/55 | 55/35
75 Toes through rings
50 Cals Rower on the wall "Ski-erg style"

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP of UB Wall Ball Shots, 14/10/6#


Wednesday, August 9, 2017

Ground-to-Overhead, Burpees

WOD

Bar Work

A) Shoulder Press 3x5 @ 65%
B) Snatch Deadlift + Snatch High-pull, 5x3@110% of 1 RM Snatch

__________________________________________________________

Body-Weight-Only & Foundations
For time / 20 cap
RUn 800m
100 Lunges
Run 600m
75 Hollow Rocks
Run 400m
50 C2B Inv Pull-ups
Run 200m
25 Burpees

Conditioning 
For time / 20 cap
50 Ground-to-Overhead, 135/95 | 115/80
*Do 3 burpees the first break, 4 the second break, 5 the third break and so on.

Competition
For time / 18 cap
30/20 cals Bike
100 Double-unders
25' HSW
200m Sandbag Carry
25' HSW
100 Double-unders
30/20 cals Bike
__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men strict)

Tuesday, August 8, 2017

WBS, Pull-ups, T2B

WOD

Bar Work

EMOM x 10 - Clean Deadlift + Clean High Pull + Hang Squat Clean

__________________________________________________________

Body-Weight-Only (BWO)
Partner / AMRAP 20
Row 100m
35 Single-unders
7 Burpees

Foundations
Partner / AMRAP 20
10 Burpees
10/8 Cals Bike
10 Ground to Overhead, 75/55/35

Conditioning 
For time / 20 cap
100 WBS
50 Pull-ups
25 T2B
*20 Burpees each break during a set

Competition
21-15-9 for time / 15 cap
Deadlifts 225/155 | 205/135
HSPU
-rest 2 mins
10 Bar Muscle-ups
30 Thrusters, 115/80 | 95/65
__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Run 800m or Row 1000m