Thursday, April 27, 2017

Row, Thrusters, Pull ups

WOD

Bar Work

A) EMOM x 5 - 3 Power Clean @ 65%
B) EMOM x 5 - 1 Power Clean, find a heavy single

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Bike 50/35 Calories
Accumulate 5 minutes in a plank hold
Run 800m

Foundations 
For time / 20 cap
99 Push-ups
49 Box Jumps, 20"
99 Hang Power Cleans, 75/55/35

Conditioning
For time / 10 cap
Row 500m
21 Thrusters, 95/65 | 75/55
21 Pull-ups

Competition 
3 Rounds /
4 minute Clock
30 GHD Sit ups
25/15 Strict Push-ups
AMRAP Hang Squat Cleans 135/95 | 115/80
-rest 1 min

_______________________________________________________________
                                                                       
Kicker
Rest exactly 1 minute following your workout
-then
50 KBS, 55/35/25#


Wednesday, April 26, 2017

Front Squats, C2B, Double unders

WOD

Bar Work

Back Squat - 20@50%, 10@60%, 5@70%, 3@80%, 2@90%, 1@95%
_________________________________________________________________________________

Body Weight Only (BWO)
4 RFT / 20 cap
30 Reverse Hypers
20 Inverted C2B Pull ups
10 Burpees

Foundations 
For time / 24 cap
Row 1000m
100 KBS, 35/25
Row 1000m

Conditioning
3 RFT / 18 cap
10 Front Squats, 155/105 | 135/85
20 Pull ups
50 Double-unders

Competition 
AMRAP 15
20' HSW |  Masters - 20 Handstand Toggles
3 Squat Clean Thrusters, 135/95 | 115/75

_______________________________________________________________
                                                                         
Kicker
Rest exactly 1 minute following your workout
-then
AMRAP UB WBS, 20/14/10#

Monday, April 24, 2017

PUsh ups, Double unders, Hang Power Cleans

WOD

Bar Work

EMOM x 10 - Power Clean + Thruster + Front Squat + Split Jerk
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10
Calorie Row
Air Squats

Foundations 
For time / 20 cap
60 Front Rack Lunges 75/55/35
15 Burpees
45 Shoulder to Overhead 75/55/35
15 Burpees
30 Overhead Squat 75/55/35

Conditioning
For time / 15 cap
100 Push-ups (men - strict)
150 Double-unders
100 Hang Power Cleans, 95/65 | 75/55

Competition 
2 RFT / 20 cap
10 Deads 315/225 | 275/175
20 Deficit HSPU, 4/2" |  Masters - HSPU
30 Front Squats, 95/65 | 75/55

_______________________________________________________________
                                                                           
Kicker
For time:  30 cals Bike


Lunges, Single-unders, C&J, Snatch, Thrusters

WOD

Bar Work

A) Power Snatch - 3x3 @ 65%
B) Overhead Squat - 3x3 @ 65% 
_________________________________________________________________________________

Body Weight Only (BWO)
5 Rounds
10 cals Bike
15 Burpees

Foundations 
Nutrition Challenge - Partner WOD / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster Over Pull-up Bar to Partner (receive the ball into the full squat then thruster ball back over bar to partner)
90 Lunges (1 works, switch as needed)

Conditioning
For time / 20 cap
100 Single Arm OH Med Ball Lunges, 20/14/10#
500 Single-unders (do 3 burpees each break)
21 Clean & Jerks + 15 Power Snatches + 9 Thrusters,  95/65 | 75/55#

Competition 
21-15-9 For time / 15 cap
S2O, 135/95 | 115/80
C2B
_______________________________________________________________
                                                                             
Kicker
For time:  30 Burpees

Friday, April 21, 2017

Box Jumps, Deads, Burpees, Cleans, Sit up, Front Squats, Pull ups, S2O

PARTNER WOD

AMRAP / 1 works / Tag in & out as needed


7 minutes:
100 Box Jumps or Step-ups, 20"
AMRAP - Deadlifts 135/95/65

-rest 1 min

7 minutes
100 Burpees
AMRAP - Power Cleans 135/95/65

-rest 1 min

7 minutes
100 Sit-ups
AMRAP - Front Squats 135/95/65

-rest 1 min

7 minutes
100 C2B Inverted Pull-ups
Time remaining - Shoulder to Overhead 135/95/65

S2O, T2B, Deads

WOD

Bar Work

A) Front Squat, 5x5@80%
or
B) E2MOM x 7 - 2 Cleans + 1 Jerk

_________________________________________________________________________________

Body Weight Only (BWO)
AMRAP / 20 cap
Bike 100/75 Calories
AMRAP Burpees

Foundations 
Partner / AMRAP 15
30 Burpees
60 Med Ball Over Pull-up Bar Catch&Throw
90 Lunges

Conditioning - Festivus WOD #3
AMRAP 9
30 S2O - 115/75/45
-then
AMRAP
3 T2B
3 Deadlifts, 205/145 | 165/115
6 T2B
6 Deadlifts, 205/145 | 165/115
9 T2B
9 Deadlifts, 205/145 | 165/115
(12,15,18, etc)

Competition 
For time / 20 cap
100 Alt. Single-arm DB Snatch, 50/35#
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle-ups
_______________________________________________________________
                                                                               
Kicker

Thursday, April 20, 2017

Bike

WOD

Bar Work
A) Strict Press, 5-5-5-5-5
and/or
B) Muscle Snatch + Hang Power Snatch + High Hang (pockets) Squat Snatch, 1-1-1-1-1
_________________________________________________________________________________

Body Weight Only (BWO)
For time:  Row 5K

Foundations - "Festivus WOD #2"
2 Rounds:
1 min - Burpees
1 min - Goblet Squats, 55/35 | 45/25#
1 min - KBS, 55/35 | 45/25#
1 min - Box Overs, 20/24"
1 min - rest

Conditioning 
3 Rounds
Tabata Bike
-rest 4 mins
*Score = round with fewest calories

Competition 
AMRAP 24
21 GHD Sit ups, 20/14/10
7/5 Bar Muscle-ups
3 Sled Push, 3/2/1
_______________________________________________________________
                                                                                 
Kicker
Rest 1 minute after your WOD
-then
AMRAP 3:  Power Cleans, 135/95/65