Wednesday, 14 August 2019 WOD 0430

Warm-up

400m run

3 rounds for quality

10 Jumping squats

10 hollow rocks

10 super mans

10 kips on the pullup bar

Metcon: (repeat from last month)

For time

100 Double-Under

1 Rope Climbs

90 Double Under

2 Rope Climbs

80 Double Under

3 Rope Climbs

70 Double Under

4 Rope Climbs

60 Double Under

5 Rope Climbs

50 Double Under

4 Rope Climbs

40 Double Under

3 Rope Climbs

30 Double Under

2 Rope Climbs

20 Double Under

1 Rope Climbs

10 Double Under

Advertisements

Tuesday, 13 August 2019 WOD

Warm-up

400m run

Then 5 rounds of:

10 wall balls

10 kettlebell swings

10 Plyometric squat jumps

Strength:

Back Squat

3 sets of 6

Heavy!!!!

Metcon:

Sprint

AMRAP in 5 Min:

5 Thrusters 95/65lbs

5 Snatches 95/65 lbs

5 lateral burpees over the bar

5 min rest then

REPEAT!!!

10 min Handstand walking practice or 100 ft hand stand walk

Monday, 12 August 2019 WOD

Warm-up

400m Run

6 rounds

30 min Row @ easy pace

30 sec Row @ hard pace

Then movements with an empty barbell

15 good mornings

15 deadlifts

15 shrugs

Strength:

Clean Grip Deadlift + Squat Clean 

4 sets of (2+1) 

Work to a heavy weight set

Metcon:

Max effort every minute  of work

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row

2 minutes of rest 

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row

2 minutes of rest 

1 minute, Clean & Jerk, 135/95

2 minutes of rest 1 minute, Row

Total Calories + Reps = score

Saturday, 10 August 2019 WOD

Warm-up

400m Run

Then

PVC Warm Ups

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength:

Power Snatch + Overhead Squat 5 sets of (2+2) 

Metcon:

For time

100 double-unders

25 toes-to-bars

25 deadlifts

50 box jump overs

25 pull-ups

25 Burpees

100 Double-unders

Men use 225 lb. for deadlifts and a 24-in. box.

Women use 155 lb. for deadlifts and a 20-in. box.

Wednesday, 7 August 2019 WOD

0430 Only

Warm-up

Calf/ham/quad stretch

PVC movements

Strength/Metcon:

AMRAP 2:00 @ (185/135) 

9 Power Cleans 

9 Front Squats 

9 Push Jerks 

AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (205/145)

7 Power Cleans

7 Front Squat 

7 Push Jerks 

AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (225/155)

5 Power Cleans

5 Front Squats

5 Push Jerks

AMRAP Clusters in time remaining

Metcon:

5 rounds for time:

15 Cal Assault Bike

50 Double Unders

Extra Credit:

Coach Ryan’s WALL SIT Wednesdays