4/30/2016

A) Heaving Snatch Balance 5×5 & Snatch Balance 4×4.

B) 20 min AMRAP:

  • 15 cal row
  • 5 KBS (55/35)
  • 5 Power Cleans
  • 10 Floor Wipers (95/65) (l+r=2)
  • 5 Snatches (95/65)

Randy

A) Pull Up Progressions & Grip Strength:

  • Dead Hangs/Flexed Arm Hangs – 5 attempts 45 second hold. Rest and repeat.
  • Negative Pull – Up (5 sets) Get into the top most position of the pull up, arms flexed and chin above the bar. Slowly, lower yourself down, taking as much time as possible to get into the dead hang position.  

B) For time:

  • 75 Power Snatches (75/55)

4/27/2016

A) The Shankle Complex: Complete 5 Rounds less than 60% 1 RM Clean :

  • 1 Deadlift
  • 3 Hang Clean Pulls
  • 1 Hang Clean
  • 2 Split Jerks

B) Mixed WOD:

  • 6 min AMRAP:

    • 3 Front squats (95/65)
    • 4 DB Renegade rows (l+r=1)
    • 3 Burpees
  • Rest 1 minute
  • 10 EOM:

    • 3 Curtis P (95/65)

*If athlete finishes in less than a minute, AMRAP of Hollow Rocks.

4/26/2016

A) Rope Skills:

  • Jump Rope (SU, DU, TU)
  • Rope Climb (Spanish, JHook, Legless, L sit climb)

B) 3 RFT:

  • 60 DU's
  • 10 Deadlifts (185/135),
  • 5 Wall Walks
  • 2 Rope Climbs

*Round 1 starts with 1,000 m row. Round 2 starts with 800 m row, Round 3 starts with 600 m row. 

Throwback Monday Teresa “Powerhouse” AOTM WOD

A) 15 min to work up to heavy Jerk Complex of: 2 Push Jerks + 1 Split Jerk. 

B) 20 minutes to complete 3 Rounds of:

  • 2 Bear Complex at 70% of BW
  • Suicide Sprints (5 yd/10 yd/ 15 yd/ 10 yd/ 5 yd=1)
  • 30 Pull ups
  • MAX REPS of Wall Ball Shots for remainder of time

*Score is Total Wall Ball Shots

Nancy

A) Build to a heavy last set of:

  • 5×3+1 Power Snatch from the Power Position and Hang Position
  • 4×3 Snatch Balance

B) 5 RFT:

  • 400 meter Run
  • 15 Overhead squats (95/65)

4/22/2016

A) Shoulder Press: 5, 5, 3, 3, 2, 1 Work up to a heavy single.

B) 6 Rounds for Time:

  • 3 Snatches (95/65)
  • 3 Evil wheels
  • 3 Floor Wipers (l+r=1)
  • 15 Hanging oblique crunches (l+r=1)
  • 20 Alt. Mountain Climbers (l+r=2)

Throwback Thursday – Dave “Snatch” K’s AOTM WOD

A) OHS: 50% of 1RM. 4 x 3 with 5 sec hold at the bottom. Rest 2 min. OHS 3 x 3 AHAP without failure.

B) Partner WOD 20 minute AMRAP:

  • Each partner must complete the following: 21-15-9 of:

    • HSPU
    • DU
    • Box jumps (24/20)
  • While one partner is doing movements, other partner is completing as many Deadlifts @ 115/75 lbs.
  • Both partners must work at same time and may switch at any time.
  • If 21-15-9 reps. are completed by both with time remaining, then both will continue with alternating deadlifts.

*Score = Total reps of Deadlifts.  

4/20/2016

A) Tabata: 16 Rds of:

  • Hollow rock w/PVC
  • Superman w/PVC
  • L Side Plank
  • R Side Plank 

B) For time:

  • 15 Power Snatch (95/65)
  • 15 bar facing Burpees
  • 15 Ring Dips
  • 15 Pistols (l+r=1)
  • 15 yd Bear crawl
  • 15 yd Broad Jumps
  • 15 T2B
  • 15 Prisoner Box Step Ups (45/25)
  • 15 Bumper Get ups
  • 15 Thrusters
  • 15 MB twists (l+r=1)
  • 15 V-ups
  • 15 Wall ball shots
  • 15 Cal Row
  • 1 (15 ft) Rope Climb Ascension