Saturday, July 23, 2016

Row, Cleans, Singles, Front Squats, S2O, Box Jumps, Burpees, Power Snatch, Pull-ups, Thrusters


WOD

Teams of 2 / 1 Works, 1 Rest

WOD #1 - AMRAP 7
Row 2000m
-then AMRAP Power Cleans 135/95/65

-rest 1 mins

WOD #2 - AMRAP 7
1000 Single-unders
-then AMRAP Front Squats 135/95/65

-rest 1 mins

WOD #3 - AMRAP 7
100 Box Jumps
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

WOD #4 - AMRAP 7
75 Burpees
-then AMRAP Power Snatch, 135/95/65

-rest 1 min

WOD #5 - AMRAP 7
50 Pull-ups
-then AMRAP Thrusters, 135/95/65


*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters





Friday, July 22, 2016

Bear Complex, T2B


WOD

Barwork & Accessory 
A) Pistols, 5x10
B) Burgener Warm-up, 1-1-1-1-1
-then
C) EMOM x 10 - 2 Hang Squat Snatch

_________________________________________________________________________

Foundations 
For time / 18 cap
Row 1000m
50 Burpees
30 Thrusters, 75/55 | 65/45


Conditioning 
Partner WOD
AMRAP 18
3 Bear Complex, 95/65 | 75/55
5 T2B
*Switch each round


Competition 
3 RFT / 10 cap
12 Thrusters, 115/80 |  105/75
6 Bar Muscle-ups | Masters - C2B
3 Power Cleans 225/135 |  185/115


*Cool Down 
For time:  FRONT SQUATS, 95/65 | 75/55

Thursday, July 21, 2016

Run, Burpee Box Jump


WOD

Barwork & Accessory 
A) Front Squats, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Seated Box Jump, 5-5-5-5-5
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 20 cap
21-15-9-15-21
KBS 55/35 | 45/25
HR Push-ups


Conditioning 
4 RFT / 20 cap
Run 600m (1x around the block)
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"


Competition 
5 Rounds / 3 min clock
20 cals Bike
AMRAP Hang Squat Clean, 155/105
-rest 1 min


*Cool Down 
For time:  30 Hang Squat Cleans, 95/65 | 75/55



Wednesday, July 20, 2016

Double-unders, WBS, Burpees

WOD

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 @ 90% of 1 RM
B) Handstand Holds, 5x5-10
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
AMRAP 15
30 Deads
30 Power Cleans
30 Front Squats
30 Push Press
30 Power Snatches
30 Thrusters

75/55 | 65/45#


Conditioning 
AMRAP 15
20 UB Double-unders
15 UB WBS
10 Burpees


Competition 
4 RFT / 20 cap
Run 600m
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"





*Cool Down 
For time:  30 Front Rack Lunges, 95/65 | 75/55

Tuesday, July 19, 2016

Row, S2O, Deads

WOD

Barwork & Accessory 
A) Power Clean + Push Jerk + Hang Squat Clean + Split Jerk, 1-1-1-1-1
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
100 Alt Med Ball Sit-ups, 20/14/10
75 WBS, 20/14/10 (tag in & out as needed)
50 Simultaneous Burpees
25 Cals Bike (tag in & out as needed)



Conditioning 
For time / 15 cap
Row 80 cal
40 Shoulder to Overhead, 115/75 | 95/65
80 Deadlifts, 115/75 | 95/65


Competition 
12-9-6 / 10 cap
Snatches anyhow, 135, 155, 185 |  95, 105, 125  ||  (masters) 105, 125, 145 | 75, 85, 95
Muscle-ups | (masters) - Ring Dips


*Cool Down 
For time:  Muscle Snatches, 75/55 | 65/45

Monday, July 18, 2016

Row, Box Jumps, WBS

WOD

Barwork & Accessory 
A) Back Squat, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 15 cap
500 Single-unders
30 Power Cleans 95/65 | 75/55
100 Air Squats

*3 Burpees each break


Conditioning 
 AMRAP 15 cap
30 cal Row
30 Box Jumps, 24/20
30 Wall Ball Shots


Competition 
AMRAP 15 cap
3/2 Muscle-ups
5 Deads, 315/225
7 HSPU (men - strict)


*Cool Down 
For time:  30 Burpees 

Saturday, July 16, 2016

Air Squats, Single unders, Deads, Push ups, Row, Power Cleans, Hollow Rocks, Bike, Front Squats

WOD

Teams of 2 /

Group A
AMRAP 10
30 Air Squats
100 Single-unders
MAX Deads, 135/95/65 while partner does a hang hold

-rest 2 mins

Group B
AMRAP 10
15 Hand Release Push-ups
Row 200m
MAX Hang Power Cleans 135/95/65 while partner does a goblet squat hold, 70/45 | 55/35

-rest 2 mins

Group C
AMRAP 10
30 Hollow Rocks
10 Cals Bike
MAX Front Squats 135/95/65 while partner does a push up plank hold