09/30/2018

Strength

1 Clean+3 Jerks
5 rounds @ 2 min
Add weight/round Light-Medium
Then: Clean Pulls 3×5
3 Rounds @ 90% max clean

Drill

Front Squat 5×3
5 Rounds @ 2 min
Build up to 75% then stay at that weight for all 5 rounds.
Add 5% for
5th round only

09/29/2018

WOD

AMRAP 20
P1: 200m Run
P2: Max rep Burpee Bear complex (45/35)
Switch
RX+ Vest (20/14)
Post: Total Reps

Cash Out: Green Sally Goblet Squat (20/14)

09/28/2018

Strength/Skill

Deadlift & Clean Technique
10 min to build up to WOD weight

WOD

Deadlift and Clean
E2MOM for 20 min
10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5 of Body weight
1-2-3-4-5-6-7-8-9-10 Cleans @ .75 of Body weight

Post: Weights/Rounds completed

09/27/2018

Strength/Skill

OHS Complex
EMOM 10
Odd min-1 Power Snatch+2 OHS (add weight after every odd min)
Even min-3 Snatch Pulls
Post: last rounds OHS 2x weight

WOD

200m Run
21 OHS (75/55)
21 Ring Dips
400m Run
15 OHS (75/55)
15 Ring Dips
600m Run
9 OHS
9 Ring Dips
800m Run
Post
:Time

09/26/2018

Strength/Skill

5 rounds @ 4min
A1. 6 reps bench press (light-moderate load) Add weight per round
A2. 3 Manmakers AHAP
A3. Pull-up Complex
2 strict+4 kipping+6 butterfly
Scaled = 30 sec of kipping or butterfly attempts

Add'l Skill Work: Kipping and Butterfly Pull-ups

WOD

8min LADDER UP
RX+
1 Muscle up + 10 DU‘s
2
Muscle ups + 20 DU‘s
3
Muscle ups + 30 DU‘s, continue this pattern until time elapses
RX = C2B+DU’s
Scaled = Pull-ups or Ring Rows + SU’s (x2)

09/25/2018

Strength/Skill

Front Squat
6 Rounds @ 2:30 min
A1. 3 reps Front Rack Box Squats

Add weight per round
A2. 6 reps/leg RFESS @ 21X1 Tempo (35/20) or AHAP

WOD

AMRAP 13
7 Power Snatches (75/55)
9 Thrusters
11 T2B

09/24/2018

Strength/Skill

Pendlay Row
5 rounds @ 3 mins
A1. 8 reps Pendlay Row

Add weight per round 
A2. 8 reps KB/DB strict press AHAP
Post: Last round weight

HERO WOD

“JACK”
AMRAP 20
10 Push presses (115/75)
10 KB Swings (55/35)
10 Box jumps (24/20)
Post: Rounds+reps

 

09/23/2018

Strength

5 Rounds @ 2 mins
1 Snatch + 3 OHS
Add weight/round
Then 5 Rounds @ 2 mins
Snatch pull 5×3 @ 100% of Snatch

Skill

3 Rounds @ 2 mins
Snatch Balance 5×3@ 70%

09/22/2018

Warm Up and Mobility

Partner WOD for Total Reps
P1- 200m Row
P2 – Burpees
Switch
P1 – 200m Row
P2 – KB Swings (50/35)
Switch
P1 – 200m Row
P2 – Cal Bike
Switch
P1 – 200m Row
P2 – Tire flip
Switch

09/21/2018

Strength/Skill

Deficit Snatch Grip Deadlift
5 Rounds @ 3min
A1. 3 Reps SGDL (45lb plate)
add weight /round
A2. 6 reps/side Single Leg Deadlifts
increase weight to AHAP

WOD

AMRAP 20
1 Rope Climb
5 Snatches (135/95)
7 Back Squats
9 Ring Dips
Post: Rounds