Tuesday, September 27, 2016

Double-unders, T2B, Deads, HPC, Push Jerks

WOD

Bar & Accessory
A) Overhead Squat, 3x5 @ 77.5%
B) Snatch Grip Deadlift, 3x5 @ same loads as A
C) Double or Triple Unders, 5x10
__________________________________________________________

Foundations
3 RFT / 15 cap
Run 400m
21 Thrusters, 75/55/35
12 Pull-ups

Conditioning
For time / 15 cap
100 Double-unders
25 T2B
-then
2 Rounds of:
12 Deads
9 Hang Power Cleans
6 Push Jerks
*115/80 | 95/65


Competition
For time / 15 cap
7 Squat Cleans, 225/135 | 185/115
21 T2B
Row 1000m
21 T2B
7 Squat Cleans, 225/135 | 185/115

______________________________

Kicker
Rest 1 minute
-then
For time:  50 WBS


Monday, September 26, 2016

Bike, Front Squats, Box Jump Overs, Pull-ups, WBS, Row

WOD

Bar & Accessory
A) 5 Position Snatch, 1-1-1-1-1
B) Strict Pull-ups, 5-5-5-5-5
C) Handstand Holds, 5x5
__________________________________________________________

Foundations
For time / 15 cap
Opposing Ladder of:
40-30-20-10 American KBS, 55/35 | 45/25#
10-20-30-40 HR Push-ups


Conditioning
Partner WOD / 15 cap
30 cal Bike
40 Front Squats, 95/65 | 75/55
50 Box Jump Overs
50 Pull-ups
40 WBS
30 cal Row


Competition
EMOMFALAP
3/1 Ring Muscle-ups
7 WBS

*Score = rounds + reps

______________________________

Kicker
Rest 1 minute
-then
35 Burpees for time


Friday, September 23, 2016

WBS, Burpees

WOD

Bar & Accessory
A) Bear Complex, 1-1-1-1-1
B) Super Duper Strict Push-ups, 5x5-10 (no quads)
C) Single Leg Stand-ups or Roll to Stand up or Pistols, 5x2
__________________________________________________________

Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlift
Power Clean
S2O
*95/65 | 75/55#


Conditioning
EMOM x 15
10 WBS, 20/14/10#
AMRAP Burpees

*Score = total burpees


Competition
EMOM x15
10 cals Bike
AMRAP Air Squats
*Score = total Squats
*If you skip/miss a round you are done
______________________________

Kicker
Rest 1 minute
-then
30 Front Rack Lunges for time, 95/65 | 75/55#


Thursday, September 22, 2016

KBS, Burpees

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 77.5% of 1 RM
B) Snatch High Pulls, 3x5 @ same loads as A
C) Wall Squats, 5-5-5-5-5
__________________________________________________________

Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Thrusters, 75/55/35
Lateral Burpee over Bar


Conditioning
For time / 15 cap
150 KBS, 70/45 | 55/35#
*5 Burpees every minute


Competition
For time / AMRAP 15
100 DU's
5 Bar Muscle-ups
15 Power Cleans 135/95 | 115/105
21 Front Squats 135/95 | 115/105
15 S2O 135/95 | 115/105
5 Bar Muscle-ups
100 DU's

______________________________

Kicker
Rest 1 minute
-then
Row 500m for time


Wednesday, September 21, 2016

KBS, Burpees, T2B+Pull-up

WOD

Bar & Accessory
A) Front Squat 3-3-3-3-3
B) Box Jump, 5-5-5-5-5
C) Row 100m, 5x1
__________________________________________________________

Foundations
Partner WOD / AMRAP 15
100 Knee-ups
-then
30-20-10
Hang Squat Clean Thrusters 75/55/35
Lateral Burpees over bar
-then
500 Single-unders


Conditioning
3 RFT / 15 cap
20 Alternating Single Arm Russian KB Swings 55/35/25#
15 Burpees
10 T2B + Pull-up Combo


Competition
AMRAP 15
10 UB Back Squat 225/155 | 205/135
100 Single-unders
20' Handstand Walk

______________________________

Kicker
Rest 1 minute
-then
For time - Bike 10 calories




Monday, September 19, 2016

WBS, Box Jump Overs, Deads

WOD

Bar & Accessory
A) Power Snatch + Snatch Balance + Hang Squat Snatch, 1-1-1-1-1
B) Bent Over Row, 3-3-3-3-3
C) Handstand Hold Attempts, 5x5
__________________________________________________________

Foundations
AMRAP 12
200m, Overhead Carry, 45/25/15
30 Lunges
10 Strict banded Pull-ups


Conditioning
AMRAP 
4 mins - WBS
3 mins - Box Jump Overs, 24/20"
2 mins - Double-unders
1 min - Deadlifts 135/95 | 115/80
2 mins - Double-unders
3 mins - Box Jump Overs, 24/20"
4 mins - WBS


Competition
For time / 15 cap
Accumulate 2 min Overhead Hold
15 weighted GHDSU, 45/25/15# plate
21 Burpees Over Bar
21 Thrusters
21 Burpees Over Bar
15 weighted GHDSU, 45/25/15# plate
Accumulate 2 mins Overhead Hold

*135/95 |  115/80

______________________________

Kicker
Rest 1 minute
-then
Run 800m for time

Row, Double-unders, Pull-ups

WOD

Barbell & Accessory

A) Power Clean + Front Squat + Hang Squat Clean, 1-1-1-1-1
B) Snatch Grip Deadlift 3-3-3-3-3 at same loads as A
C) Double or Triple Under work, 5x10
_______________________________________

Foundations
AMRAP 15
100 Single-unders
30 Air Squats
15 Hang Power Cleans, 95/65 | 75/55


Conditioning 
3 RFT / 15 cap
Row 500m
30 Double-unders
15 Pull-ups


Competition 
For time
50 T2B
30 Power Cleans 155/105 | 135/95
10 Laps around bldg Farmers Carry, 55/35/25#
* 5 Burpees every break during a set


Kicker
Rest 1 minute after your workout
-then
30 Burpees for time