01/31/2018

Strength/Skill

 


Bench Press
5×5 @65-70%

WOD

 


“Rowing Annie”

500m Row
50 DU
50 Abmat Sit-ups
400m Row
40 DU
40 Abmat Sit-ups
300m Row
30 DU
30 Abmat Sit-ups
200m Row
20 DU
20 Abmat Sit-ups
100m Row
10 DU
10 Abmat Sit-ups

01/29/2018

Strength/Skill

30 min to establish Clean 1RM

WOD 

 


13.4
AMRAP 7
3 Clean and Jerks (135/95)
3 T2B
6 Clean and Jerks
6 T2B
9 Clean and Jerks
9 T2B
12 Clean and Jerks
12 T2B
15 Clean and Jerks
15 T2B
18 Clean and Jerks
18 T2B

** Add 3 reps to each movement
per round

01/27/2018

Warm Up and Mobility 

 


Select a lift (Strict Press or push press) and work to complete 5×5

WOD

15.3

 


AMRAP 14
7 Muscle ups
50 Wall ball shots (20/14/12)
100 DU

01/26/2018

Lifting Cycle – Week 4

 


Imitation Clean Complex
Hang Clean From Below Knee 3×5 @55%
Clean and Jerk 3×3 @65%
Clean Pull From Hang 3×5 @75%

WOD

13.2

AMRAP 10
5 Shoulder to overhead (115/75/55)
10 Deadlift
15 Box jumps (24/20/18)

01/25/2018

Lift Cycle – Week 4

 


Imitation Snatch Complex
Power Snatch From High Blocks 3×3 @55%
Snatch 3×2 @65%
Snatch Pull From Deficit 3×5 75%

WOD


For Time
21 Ring dips
30 KBS (70/55/35)
15 Ring dips
30 Wall balls shots
9 Ring dips
30 DU

 


Cash Out: Back Squat 3×5

01/24/2018

Strength/Skill

 


Tabata 16 Rds
Tire flip Jump in and out
Mountain Climbers
Double Push Up burpees
Hollow Rock

AOTM WOD – Amanda Thompson

“The Wonder Woman”

AMRAP 20

200 m Row
10 Ground to Overhead (110/75/55)
10 Overhead Squat
20 Sit ups
20 Ring Rows
20 Slam Balls M(50/45/35) W(35//25/20)
20 Knees to Elbows

01/23/2018

Lifting Cycle – Week 4

Imitation Clean Complex
Power Clean 3×2 @80%
Clean and Jerk 3×1 @90%
Clean Pull Fron Floor 3×2 @100%

WOD

6 RFT

10 Med ball cleans (20/14/12)
10 Push ups
Then
400m run (out front door)
Cash Out: RDL 3×5

01/22/2018

Lifting Cycle- Week 4

Imitation Snatch Complex
Power Snatch 3×3 @80%
Snatch 3×2 @90%
Snatch Pull From Floor 3×3 @100%

WOD

EMOM 13

2 DB Manmakers (50/35/25)
Jumping jacks until clock hits :50  

Cash Out: OHS 3×5

01/20/2018

 


Warm Up & Mobility

BB Bench press
5×5 @60-65%

WOD

For Time

Cash In: 400 m run (out front door)

 


50 Push ups
50 DB Box step ups (50/35) (box @ knee height)
50 Sit ups
50 Deadlifts (185/125)
50 Slam balls balls (35/25)
50 Ring rows

Cash Out: 400 m run (out front door)