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09.01.2017 WOD

By: 0

A. Mobility

B. Warm-up
30-20-10
Knee high toe touches
Medball sit-ups

Followed by Snatch Balance warm-up

C. WOD
15-12-9
Snatch Complex* (95/65)
Hand Release Push-ups (x2)**
V-ups (x3)***

Run 300m after each round

*Snatch complex is Power Snatch + Snatch Balance + Overhead Squat = 1 rep

** HRPU reps are 30-24-18

*** V-up reps are 45-36-27

08.31.2017 WOD

By: 0

A. Mobility & Warm-up

B. Barbell Work
Power Clean
3-3-2-1-1

C. WOD

50 Double-unders
20 Double KB overhead lunges (35/26)
10 Power cleans (155/105)
40 Double-unders
20 KB overhead lunges
12 Power Cleans
30 Double-unders
20 KB overhead lunges
15 Power cleans

5 Burpees E2MOTM. Start WOD with 5 Burpees.

08.30.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coach led dynamic stretching

C. WOD

200m run
2 HSPU (Rx lite: Strict BB Press — 75/55)
2 Dumbbell Snatch (50/35)
2 Ring Dips
2 Toes-to-bar
200m run
4 HSPU
4 DB Snatch
4 Ring Dips
4 T2B
200m run
6 HSPU
6 DB Snatch
6 Ring Dips
6 T2B
So on & so forth…
25 minute AMRAP

Rx+: 1 Muscle-up + ring dip(s) + toes-thru-ring

08.28.2017 WOD

By: 0

A. Mobility

B. Warm-up
200m run
10 good mornings (45/35)
10 BTN Thrusters
15 Push-ups
2 rounds

C. WOD

Teams of 2

WOD A
3000m row
After the first minute begin “Death by Thrusters” (95/65)

Start the row then at the 1-minute mark get off rower and do 1 Thruster. Your partner hops on the rower and at the 2-minute mark gets off the rower and does 2 Thrusters. Follow this pattern until the 3000m row is complete.

Cannot start row until Partner complete all of his/her Thrusters.

Rest 5 minutes, then do (with your partner)

WOD B
300 double-unders
1200m run (4x300m run*)
100 Wall Balls (20/14)
For time

* 300m run “I go, you go” style. Each athlete runs 300m twice.

08.26.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coach lead dynamic stretch

C. WOD

200m run
2 Muscle Snatch (75/55)
2 Burpees over bar
2 Strict Pull-ups (3 muscle-ups)
2 Handstand Push-ups
200m run
4 Muscle Snatch
4 Burpees over bar
4 Strict PU or MU
4 HSPU
200m
Add 2 reps to each movement each round. 200m run stays the same distance each round.

25 minute AMRAP

08.23.2017 WOD

By: 0

A. Mobility

B. Warm-Up
“Coaches Choice”

C. WOD
Teams of 2
WOD #1
50 Partner Walls Balls (20/14)
10 Bar Muscle Ups (or 20 Pull-Ups)
300m Run (run as a team)
*Ball never touches the ground. Even on the run.
3 Rounds for Time

Rest 5 Minutes

WOD#2
12 Overhead Squats (135lb/95lb)
12 Box Jump Overs
50 Double Unders
10 Min AMRAP

Score each WOD separately .

08.23.2017 WOD

By: 0

A. Mobility & Warm-up

B. Strength

15 minutes to find 1-Max Jerk

C. WOD
“Cascade Classic” Workout 1

7 minute AMRAP
Ascending Ladder

Burpees / 25′ Shuttle Run
1 Burpee
1 25′ run
2 Burpees
2 25′ shuttle run (down, back)
3 Burpees
3 25′ shuttle run (down, back, down)
So on, so forth…