Thursday, February 23, 2017

Thrusters, Pull-ups, Burpees

WOD


Bar Work
Back Squat - 5@60, 4@65, 3@70, 2@75, 1@80x3
___________________________________________________________________________

Body-Weight-Only
AMRAP 15
5 Ring Rows
10 Hand Release Push-ups
15 Lunges
* Run 200m every 3 rounds


Foundations 
For time / 15 cap
21 Power Clean, 95/65 | 75/55#
9 Lateral Burpee over Bar
15 Power Clean, 95/65 | 75/55#
15 Lateral Burpee over Bar
9 Power Clean, 95/65 | 75/55#
21 Lateral Burpee over Bar


Conditioning
For time / 12 cap
21 Thrusters, 95/65 | 75/55
42 Pull-ups
84 Burpees


Competition 
3 RFT / 12 cap
7 Bear Complex 135/95 | 115/80
21/15 Cal Bike


*Kicker
Rest exactly 1 minute
-then
For time:  21 cal row + 21 Box Jumps

Wednesday, February 22, 2017

Pull ups, Push ups, squats, DU's, Clean & Jerks, T2B, Burpees

WOD


Bar Work
Thruster - 5-4-3-2-1 (from the rack)
___________________________________________________________________________

Body-Weight-Only
15 cap
Row as far as possible


Foundations 
AMRAP / Partner WOD / Both work
3 Rounds
PA - Tabata Bike, switch each round
PB - Tabata Burpees, switch each round
*Score = calories + burpees


Conditioning
AMRAP 5 - Cindy (5 pull-ups, 10 push-ups, 15 air squats)
AMRAP 4 - Double-unders (5 burpees each stop)
AMRAP 3 - Clean & Jerks, 135/95 | 115/80
AMRAP 2 - T2B
AMRAP 1 - Burpees


Competition 
AMRAP 15
10 Deads 225/155 | 205/135
10 WBS (2nd Bolt)
10 T2B
10 Box Jump Overs 24/20"


*Kicker
Rest exactly 1 minute
-then
For time:  100 Double-unders or 300 Singles


Tuesday, February 21, 2017

HSPU, Box Jump Overs, HPC

WOD


Bar Work
EMOM x 10 - Power Clean + 3 Front Squats + Push Jerk
___________________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Lunges
75 Sit-ups
50 Ring Rows
25 Burpees


Foundations 
For time 17 cap
Run 1600m or Row 2000m
50 Deads 135/95 | 115/80
30 Burpees


Conditioning
AMRAP 15
7 HSPU
9 Box Jump Overs, 24/20"
11 Hang Power Cleans 115/80 | 95/65


Competition 
For time / 18 cap
50' HSW
14 Pistols
100 DU's
28 Clean & Jerk + Power Snatch, 135/95 | 115/80
100 DU's
14 Pistols
50' HSW


*Kicker
Rest exactly 1 minute
-then
For time:  21 Burpees


Monday, February 20, 2017

WBS, Pull-ups

WOD


Bar Work
EMOM x 10 - Power Snatch + 3 OHS + Hang Squat Snatch
___________________________________________________________________________

Body-Weight-Only
3 RFT / 20 cap
21 Tire Jumps
15 Burpees
9 Calories Bike


Foundations 
5 RFT / 15 cap
15 KBS, 55/35/25
9 Burpees


Conditioning
AMRAP 12
15 WBS
10 Pull-ups


Competition 
For time / 17 cap
50 cal Row
30 Bar Facing Burpees
50 T2B
30 Bar Facing Burpees
50 cal Row


*Kicker
Rest exactly 1 minute
-then
AMRAP 2:  Clean & Jerk 135/95 | 115/80

Saturday, February 18, 2017

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

WOD

Teams of 2 / 1 Works

WOD #1 - AMRAP 7
Row 1000m
-then AMRAP Power Cleans 135/95/65

-rest 1 mins

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

-rest 1 mins

WOD #3 - AMRAP 7
100 Box Jumps, 20"
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

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

-rest 1 min

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

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








Friday, February 17, 2017

Deads, Box Jumps, HSPU

WOD


Bar Work
A) EMOM x 7 - Snatch 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
B) EMOM x 7 - Clean & Jerk 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
___________________________________________________________________________

Body-Weight-Only
4 RFT / 20 cap
Run 200m
10 Burpees
30 Air Squats


Foundations 
AMRAP 15
100 Single-unders
15 Power Snatch 75/55/35


Conditioning
For time / 15 cap
21-15-9
Deads 225/155 | 205/135
Box Jumps, 24/20"
HSPU


Competition 
5 Rounds / 3 min clock
Row 300m
12 Burpees over rower
AMRAP Front Squats, 185/135 | 165/115
-rest 1 min


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  Bike 21 cals, 21 Burpees, 21 Hang Power Cleans 135/95 | 115/80

Thursday, February 16, 2017

Bike, T2B, Power Cleans

WOD


Bar Work
EMOM x 10 - 2 Strict Press (from the floor / work to a heavy set)

___________________________________________________________

Body-Weight-Only
For time / 18 cap
50 Burpees
Row 500m
50 Ring Rows
Row 500m
50 Sit ups


Foundations 
For time / 15 cap
45 OH Lunges 45/25/15#
30 Jumping Pull-ups
15 Hang Squat Cleans 75/55/35#
30 HR Push ups
15 Overhead Squats 75/55/35#
30 Burpees to Plate
45 OH Lunges 45/25/15#


Conditioning
AMRAP 12
10 Cals Bike
10 T2B
10 Power Cleans 135/95 | 115/80


Competition 
AMRAP 14
75 WBS
60 Cal Row
45 DB 1-arm Snatch 50/35#
30 C2B
15 HSPU


*Kicker
Rest exactly 1 minute
-then
Row as far as possible in 90 seconds