Friday, July 1, 2016

Double-unders, Muscle-ups, Snatch

Barwork & Accessory 
A) Front Squat, 5x3 @ 82.5%
B) Row, 5x10 Pulls to find lowest 500m split time
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP / "Death by Burpees"
Complete one burpee on the start of the 1st minute, 2 burpees on the 2nd minute, 3 burpees on the 3rd minute, and so on until you can no longer complete burpees for the number of minutes on the clock.


Conditioning 
AMRAP 15
7 T2B
5 Power Snatch 115/80 | 95/65
3 HSPU

Competition 
AMRAP 14
70 Double-unders
7 Muscle-ups | Chest-to-Bar Pull-ups
7 Snatches 155/105 | 95/65


*Cool Down 
For time:  30 Burpees

Thursday, June 30, 2016

Deadlift, HR Push Ups

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 at 82.5% of 1 RM
B) Jumping Bar Muscle-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT / 15 cap
50 Front Rack Lunge, 45/35/15
40 Reverse Hypers
30 Strict Press, 45/35/15
20 GHD Sit ups
10 Overhead Squats, 45/35/15

Conditioning 
10! For time / 15 cap
Deadlift, 275/185 | 225/155
Hand-release Push-ups

Competition 
For time / 12 cap
40 UB WBS
30 UB KBS 70/55 | 55/35
20 UB T2B

*Cool Down 
For time:  30 Burpees

Wednesday, June 29, 2016

WBS, Double-unders, Pull-ups

WOD

Barwork & Accessory 
A) EMOM x 10 - Clean High Pull + 1 Squat Clean & Jerk
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 3 / AMRAP 20 / All work, rotate in order
10 Thrusters, 75/55 | 65/45
50 Single-unders
10 Burpees

Conditioning 
For time / 20 cap
90 WBS
150 Double unders
60 Pull-ups

Competition 
For time / 20 cap
5-4-3-2-1 Sled Push, 4/3 | 2/1
2-4-6-8-10 Power Cleans, 225/135 | 155/105

*Cool Down 
For time:  30 Burpees

Tuesday, June 28, 2016

Double-unders, Front Squat, GHD Sit up

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 82.5% of 1 RM
B) Seated Box Jump, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / 18 cap / one works, one rests
30 Cals Bike
100 Hand-release Push ups
30 Cals Bike
100 Goblet Squats, 55/35 | 45/25
30 Cals Bike
100 Hollow Rocks


Conditioning 
For time / 18 cap
100 Double-unders
-then
21-15-9
Front Squat 135/95 | 115/80
GHD Sit up
-then
100 Double-unders


Competition 
For time / 18 cap
Overhead Barbell Hold, 185/115 | 135/95 - accumulate 2 minutes
200m Farmers Carry, 55/35's | 45/25's
30 Alternating One arm snatch, 55/35 | 45/25
200m Farmers Carry, 55/35's | 45/25's
Floor L-sit Hold - accumulate 2 minutes


*Cool Down 
For time:  30 Burpees

Monday, June 27, 2016

OHS, T2B

WOD

Barwork & Accessory 
A) EMOM x 10 - 1 Squat Snatch
B) Strict Push-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time (15 cap)
30 Cals Bike
50 Thrusters, 65/45 | 55/35
500 Single-unders

Conditioning 
For time (15 cap)
5-10-15-20-15-10-5
Overhead Squat 95/65 | 75/55
T2B

Competition 
AMRAP 12
12 C2B
8 Deads 245/165 | 225/155
12 HSPU
8 Deads


*Cool Down 
For time:  30 Burpees

Saturday, June 25, 2016

Box Jumps, Deads, Burpees, Power cleans, Hollow Rocks, Front Squats, Single unders, S2O, WBS, Snatch

WOD

Teams of 3

7 minutes:
100 Box Jumps 20"
AMRAP Deadlifts 135/95 | 115/85

7 minutes
100 Burpees
AMRAP Power Cleans 135/95 | 115/85

7 Minutes
100 Hollow Rocks
AMRAP Front Squats 135/95 | 115/85

7 minutes
1000 Single-unders
AMRAP Shoulder to Overhead 135/95 | 115/85

7 minutes
100 WBS
AMRAP Power Snatch 135/95 | 115/85



Friday, June 24, 2016

GHD, Bear Complex, T2B

WOD

Barwork & Accessory 
A) Front Squat, 3x5 @ 80% of 1 RM
B) Knees-to-Feet, 5x5 (land in bottom of snatch position & hold for 3 count)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time / 20 cap
50 Hollow Rocks
20 Hang Squat Clean 75/55 | 65/45
300 Single-unders
20 Hang Squat Snatch 75/55 | 65/45
50 Sit ups


Conditioning 
For time / 20 cap
50 GHD Sit-ups
30 Bear Complex 95/65 | 75/55
50 T2B


Competition 
18 minute clock
Row 1000m
Max UB WBS, 20/14 | 14/10
Run 800m
Max UB Double-unders (best of 3 attempts)
Bike 1000m
Max UB Bar Muscle-ups


*Cool Down 
For time:  30 Burpees