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05.23.2018 WOD

By: 0

A. Mobility

B. Warm-up
Coach led dynamic stretch,
Followed by barbell warm-up

C. WOD

Teams of 2
400m Team Run
80 Double-unders
10 Hang Cleans (135/95)
20 Pull-ups (10 muscle-ups)
2 Rounds

300m Team Run
60 Double-unders
10 Power Clean (135/95)
16 Pull-ups (8 muscle-ups)
3 Rounds

200m Team Run
40 Double-unders
10 Clean & Jerk (135/95)
12 Pull-ups (6 muscle-ups)
4 Rounds

For time. 30 minute cap

05.22.2018 WOD

By: 0

A. Mobility

B. Volume
10 minute EMOM

0 to 30 seconds. 4 power position snatch. Empty bar

30 to 60 seconds. 4 power pos. Snatch. Empty bar

60 to 90 sec. 3 hang, above knee snatch. Empty bar.

90 to 120. Repeat above.

120 to 150 secs. 2 snatch from floor position. Empty bar

150 to 180. Repeat above.

We should be now at minute 3. Use this minute to load weights.

At minute 4, with light weight. Perform 2 snatch from floor

Continue to add weight for each progressive minute. If you reach your weight you will use in the WOD (i.e. 135) for guys. Perform 1 snatch at that weight until time is up.

C. WOD

For time:
400m run
2 rounds of:
10 snatches, 135/85
12 burpees over bar

400m run

Then, 2 rounds of:
10 snatches, 95/65
12 burpees over bar
400m run

05.21.2018 WOD

By: 0

A. Mobility & Warm-up

B. Tempo Squats

Week 7 Day 1
Tempo squats 00×1
4×4 (Four sets of 4 reps)
Build slightly from last week; focus on speed. Get up fast!

WOD.
Teams of 2

50 Handstand Push-ups (Rx lite: strict dB press)
50 Toes-to-bar
50 Cal Row
50 DB box step overs
50 right arm alternating overhead dB lunge (50/35) (KB: 53/35)
50 left arm alternating overhead dB lunge
20 minute AMRAP

05.19.2018 WOD

By: 0

A. Mobility

B. Warm-up
300 Double-unders
Every break do 5 push-ups

C. WOD
21 Dumbbell Snatch (50/35)
21 Pull-up (7 muscle-ups)
21 V-ups
200m run
18 DB Snatch
18 Pull-ups (6mu)
18 V-ups
400m run
15 DB Snatch
15 Pull-ups (5 mu)
15 V-ups
600m run
12 DB Snatch
12 Pull-ups (4mu)
12 V-ups
800m run
9 DB Snatch
9 Pull-ups (3 mu)
9 V-ups
1000m row
6 DB Snatch
6 Pull-ups (2 mu)
6 V-ups

For time – 30 min cap

05.18.2018 WOD

By: 0

A. Mobility

B. Warm-up
Coaches Choice

C. Volume

8 minute EMOM
Even min: 1x OHS + Full Snatch from Power position x2 + Full Snatch from Hang Position x2 + Full Snatch x2 – EMPTY BAR ONLY

Odd min: 5 Jumping Squats w/ empty barbell (violently open the hips…no need to catch massive air)

D. Snatch Max Out

05.17.2018 WOD

By: 0

A. Mobility

B. Tempo Squats
22×1 (2 seconds down, 2 seconds pause st the bottom)
2×3 (2 sets of 3 reps)
3×2 (3 sets of 2 reps)

Do not compromise tempo for load. Focus on great pause position at bottom.

C. WOD
4 min AMRAP of
20 Russian KB Swings (70/53)
30 Russian Twists (20/14)
200m run
30 ab-mat sit-ups
20 Wall Balls (20/14)

Rest 1 minute, then repeat for a total of 4 rounds. Start at the next movement you ended from. Score is total reps.

05.16.2018 WOD

By: 0

A. Mobility

B. Warm-up
Coach led dynamic stretch followed by Barbell warm-up

C. WOD
Teams of 2
30 Power Cleans (135/95)
30 Front Squats
30 Push Jerks
30 Strict Pull-ups (16 muscle-ups)
20 Power Cleans (165/115)
20 Front Squats
20 Push Jerks
20 Strict Pull-ups (12 muscle-ups)
10 Power Cleans (185/135)
10 Front Squats
10 Push-jerks
10 Strict Pull-up (8 muscle-ups)
For time