Saturday, January 21, 2017

Run, KBS, Pull ups, Row, Thrusters, Clean & Jerks, Power Snatch, WBS

Partner WOD

3 RFT/ 10 cap:  Run 400, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)

-rest :60

For time/ 10 cap:  Row 1000m, 50 Thrusters 45/35, 30 Pull-ups

-rest :60

AMRAP 5 - Max reps Clean & Jerks 135/95/65
AMRAP 5 - Max reps Power Snatch 135/95/65
AMRAP 5- Max reps Wall Ball Shots, 20/14/10


*Score = time - total reps


Friday, January 20, 2017

Double-unders, WBS, Pull-ups

WOD
____________

Bar Work

A) EMOM x 7 - 2 Snatch (find a heavy set)
B) EMOM x 7 - 2 Clean + 1 Jerk (find a heavy set)

___________________________________________________________

Foundations
Partner WOD / 20 cap / 1 works, 1 rests
5 Rounds of:
5 Air Squats
4 Lunges
3 Push-ups
2 Burpees
-then
5 Rounds of:
Row 200m
100 Single-unders
-then
5 Rounds of:
9 Deadlifts
7 Hang Power Cleans
5 Shoulder to Overhead
*95/65 | 75/55#


Conditioning
AMRAP 13
150 Double-unders
90 WBS
30 Pull-ups


Competition
10 Rounds / 1 minute clock
15/10 cals on Assault Bike
Max Thrusters 95/65 | 75/55
-rest 1 min
*Score = total thrusters

               
*Kicker
Rest 1 minute
-then
For time:  30 Burpees over bar


**Chaser
Rest 1 minute
-then
For time:  30 Hang Power Cleans 135/95 | 115/75


Thursday, January 19, 2017

Double-unders, Hang Squat Cleans

WOD
____________

Bar Work

EMOM x 10 - 3 Overhead Squats (from the floor)

___________________________________________________________

Foundations
For time / 15 cap
50 Single-unders
40 WBS 14/10/6
30 Sit-ups
20 Burpees
10 Calories Bike
20 Burpees
30 Sit ups
40 WBS 14/10/6
50 Single-unders


Conditioning
AMRAP 12
30 Double-unders
Max UB Hang Squat Cleans 115/80 | 95/65
*Score = total Hang Squat Cleans

Competition
10 Rounds
1st min - Max Cals Row
2nd min - Max Distance HSW

                 
*Kicker
Rest 1 minute
-then
For time: 20 cals Bike


**Chaser
Rest 1 minute
-then
Max UB Thrusters 95/65 | 75/55#


Wednesday, January 18, 2017

Bike, Thruster, Pull ups

WOD
____________

Bar Work

EMOM x 10 - Bear Complex (work to a heavy set)

___________________________________________________________

Foundations
Partner WOD / For time / 20 cap
100 Burpees / 1 partner always holding a push-up position
100 Box Jumps or Step-ups, 20" / 1 partner always holding a dead hang form a pull-up bar
100 KBS, 55/35 | 45/25, 1 partner always holding a barbell overhead, 75/55/35#


Conditioning
21-15-9 / 15 cap
Bike for calories
Thrusters 95/65 | 75/55
Pull-ups


Competition
For time / 17 cap
42 HSPU
36 C2B
30 bar facing burpees
24 Hang Power Snatch w/Fat Bar, 105/75
18 Clean & Jerks 185/125 | 155/105
12 OHS 185/125 | 155/105
6 Bar Muscle-ups

                   
*Kicker
Rest 1 minute
-then
For time: 30 Box Jump Overs, 24/20


**Chaser
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25


Tuesday, January 17, 2017

Burpees, Deads, T2B

WOD
____________

Bar Work

EMOM x 10 - Clean High Pull + Hang Clean + Split Jerk

___________________________________________________________

Foundations
AMRAP
5 mins - Burpees
4 mins - Deadlifts
3 mins - Hang Power Cleans
2 mins - Front Squats
1 min - Push Press
*95/65/45


Conditioning
For time / 12 cap
30 Deads 225/185 | 205/155
40 T2B
50 Bar-facing Burpees


Competition
5 RFT / 15 cap
10 Front Rack Step Ups, 20" Box, 135/95 | 115/80#
10/5 Ring Dips
Sprint 200m

                       
*Kicker
Rest 1 minute
-then
For time: Row 500m


**Chaser
Rest 1 minute
-then
Max UB WBS



Monday, January 16, 2017

Power Cleans, Front Squats, S2O, Power Snatch, Thruster

WOD
____________

Bar Work

A) EMOM x 7 - 1 Snatch (no heavier than 90%)
B) Front Squat - 3@60%, 3@70%, 3@75%, 3@80%, 3@85%

___________________________________________________________

Foundations
For time / 15 cap
15 Burpees
30 Overhead Lunges 45/25/15
500 Single-unders
30 Overhead Lunges 45/25/15
15 Burpees


Conditioning
10 RFT / 15 cap
5 Power Cleans
4 Front Squats
3 S2O
2 Power Snatch
1 Thruster

115/80 | 95/65#


Competition
AMRAP 20
5 UB Hang Power Cleans, 155/105 | 135/95
10 UB T2B
15 UB WBS, second bolt or higher

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


**Chaser
Rest 1 minute
-then
For time:  Bike 20 cals


Saturday, January 14, 2017

Burpees, Box Jumps, KBS, Clena & Jerks, Bike, Push-ups, Row, Thrusters

WOD
____________

WOD #1 / AMRAP 10


5 Burpees
10 Box Jumps, 20"
15 KBS, 55/35/25#

-rest 2 mins

WOD #2 / Partner WOD / 10 RFT / Switch each round

6 Clean & Jerks, 135/95/65

-rest 2 mins

WOD #3 / Teams of 3 / For time

Bike 150 cals / switch every 15/10 cals / resting partners do Push ups
-then
Row 3000m  / switch ever 300/200m / resting partners do Thrusters, 75/55/35
* subtract total reps from time