Monday, 30 September WOD

Warm Up:

400m run

Then

10 muscle snatch

10 snatch grip press

10 overhead squats

10 snatch balance

10 sots press

Strength:

Hang Squat Snatch 

3 sets of 3

Then

Overhead Squats (from the rack)

3 sets of 3

Rest 1 Min between all reps

Metcon:

15 min AMRAP

20 wallballs 20/14 lbs 10/9 ft

20 cal row

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Friday, 27 September WOD

Warm-Up:

200m run

High knees

Butt kickers

50 Jumping Jacks

Spider man

200m run

Strength:

Hang Power Clean

5,5,3,3,3,1,1,1,1

Work up to a heavy single

Metcon:

Run 800m x 2

Rest 2 minutes between sets

then

2 rounds of:

2 minutes to complete

Run 400m

Max effort burpees

Rest 2 minutes between sets

Then

2 rounds of:

2 minutes to complete

Run 400m

Max effort Double Unders

Thursday, 26 September WOD

Warm Up:

500m Row

3 rounds for quality:

10 kettlebell swings

10 GHD sit-ups

10 Pull-ups

then

400m run

Strength:

Deadlift

5 sets of 5 

Work to a heavy set

Metcon:

AMRAP 12: 

2 rounds of: 

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 

16 Toes-to-barsĀ (Knees to Elbows Scaled)

8 Dumbbell Power Cleans, 50/35 lbs 

— then —

 2 rounds of: 

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 

50 ft 

16 Bar Muscle-upsĀ (Pull-ups Scaled)

8 Dumbbell Power Cleans, 50/35 lbs

Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds. *Every 5 ft interval of the 50 ft, represents 1 rep of the lunge.

Open 17.2

Tuesday, 24 September WOD

Athletes!!! Sign up for the 2020 OPEN!!!

Warm Up:

400m Run

10 Muscle Snatches

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Sots Press

10 Hang Squat Snatch

Strength:

Hang Squat Snatch

5 sets of 3

Work on form/accuracy/speed

Metcon:

For time:

50 Wall Balls 20/14 lbs

75 Kettlebell Swings, 53/35 lbs

100 Walking Lunges 

200 Double Unders 

100 Walking Lunges 

75 Kettlebell Swings, 53/35 lbs

50 Wall Balls 20/14 lbs

Monday, 23 September WOD

Warm Up:

400m Run

Then 

13 burpees a minute for 7 minutes

Strength:

Back Squat

3 sets of 5

Work up to ~80% for sets

Metcon:

For time:

15-12-9-6-3 reps of:

Deadlift, 225/155 lbs

Bar Facing Burpee

Then 5 min rest

For time:

Row 1km

Rest 60 sec

Row 750m

Rest 60 sec

Row 500m

Rest 30 sec

Row 250m

Rest 30 sec

Row 250m

Rest 30 sec

Row 250m

Athlete rows 250m x 3