Thursday, May 5, 2016

GHD Sit ups, Box jumps, Deadlifts

WOD

Barbell & Accessory 
A) Overhead Squat 3-3-3-3-3
B) Plate Flips, 3x10
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
For time:  (20 cap)
40-30-20-10
Jumping Pull-ups
Hand-release Push-ups


Conditioning 
For time:  (20 cap)
21-15-9
GHD Sit-ups
Box Jumps 24/20"
Deadlifts 225/155 | 205/135


Competition
For time (20 cap)
Row 2000m
50 T2B
30 Front Squats 225/155 | 185/135 (from floor)


*Kicker
For time:
Run 800m

Wednesday, May 4, 2016

Hang Squat Clean, C2B, Double-unders

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 3x3 @ 77% (drop each rep) or
Power Clean + Front Squat + Jerk, 3-3-3
B) Strict Pull-ups, 3x5
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 20
5 Burpees
10 Calories Bike
15 Thrusters 45/35


Conditioning 
AMRAP 20
3 Hang Squat Clean, 115/80 | Masters (50+), 95/65
5 Chest-to-Bar
20 Double-unders


Competition
4 RFT
Row 500m (equals 1 rep)
5 Unbroken Hang Squat Clean, 155/105 | Masters (50+), 135/95
15/10 Ring Dips (men - high rings)


*Kicker
AMRAP 3
Burpees


Tuesday, May 3, 2016

Bike, Snatch, Burpees,

WOD

Barbell & Accessory 
A) Front Squats, 5-5-5
B) Box Jumps, 5-5-5 (focus on soft landing, minimal noise)
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
30 Running Single-unders
20 Russian KBS, 55/35 | Masters (50+), 45/25
10 Box Jumps/Step ups, 20"
* Do 3 burpees every minute


Conditioning 
For time
21 Calories Bike
15 Power Snatches, 115/85 | Masters (50+), 95/65
42 Bar Facing Burpees
15 Power Snatches, 115/85 | Masters (50+), 95/65
21 Calories Bike


Competition
For time (15 cap)
100 Burpees
* 3 Squat Cleans every minute on the minute, 155/105 | 135/95


*Kicker
For time:
30 Front Squats, 95/65 | Masters (50+), 75/55




Monday, May 2, 2016

GHDSU, Clean, T2B, Snatch, Hollow Rocks

WOD

Barbell & Accessory 
A) Squat Snatch 3x3@ 77% of 1 RM (drop each rep)
or
Hang Power Snatch + Overhead Squat 3-3-3
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
10 RFT (20 cap)
10 Hand Release Push-ups
50 Single-unders


Conditioning 
For time (20 cap)
50 GHD Sit ups
30 Power Clean 95/65 | 75/55
50 T2B
30 Power Snatch 95/65 | 75/55
50 Hollow Rocks


Competition
For time (20 cap)
70 Pistols
50 Cals Bike
30 Overhead Squats 135/95 | 115/80
100' HSW


*Kicker
For time:
30 Front Squats, 95/65 | 75/55

Saturday, April 30, 2016

KBS, Hollow Rocks, Bike, Burpees, Thrusters

WOD

Teams of 3-5 / 5 Rounds / EMOM rotate to the next exercise until you completed 1 minute of each
1 min - Russian KBS 70/55/35
1 min - Hollow Rocks
1 min - Bike for Calories
1 min - Burpees
1 min - Thrusters 95/65/45

-rest 2 mins

*Score = total reps


_________________________________________________________________________

Friday, April 29, 2016

Thrusters, Pull-ups

WOD

Barbell & Accessory 
Make up day for Snatch and/or Clean & Jerk 5x3@75% of 1 RM
or
Overhead Squat - 10 Rep Max
Front Squat - 10 Rep Max
Back Squat - 10 Rep Max

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

"Fran"
21-15-9 for time (20 cap)
Thrusters, 95/65# | Masters (50+), 75/55#
Pull-ups


*Kicker
For time:
66 KBS, 55/35 | 45/25


Thursday, April 28, 2016

WBS, Double-unders

WOD

Barbell & Accessory 
A) Turkish Get-up, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
For time:
Run 400m
15 Summo Deadlift High-pulls, 75/55 | 65/45
30 Box Jumps, 24/20"
45 Thrusters 75/55 | 65/45
30 Box Jumps, 24/20"
15 Summo Deadlift High-pulls, 75/55 | 65/45
Run 400m


Conditioning 
For time (20 cap)
150 WBS
90 Double-unders


Competition
For time(20 cap)
150 WBS
90 Double-unders
30 Power Cleans 185/135 | 155/105#


*Kicker
For time:
Run 800m (big block)