01/31/2019

Strength/Skill

Snatch Complex
5 Rounds @ 2:00
3 Snatch grip DL+ 2 Hang Snatch (2 sec pause @ knee) +1 OHS

add weight/round

WOD

AMRAP 15
5 Snatches (115/75)
5 Hang Snatches
5 OHS

Post Rounds + reps

 

01/30/2019

Strength/Skill

4 Rounds @ 3 min
A1. Bench Press
10-8-6-4

add weight/round
A2. 8-10 rep Close Grip Pull-up

WOD

AMRAP 20
5 Bench Press (205/135)
10 Cal Bike
15 Back Squat (205/135)

Post Rounds+reps

01/29/2019

Strength/Skill

Sumo Deadlift High Pull
EMOM 14
Odd – 3 reps

add weight/round
Even – 30 DU/SU x2

WOD

For Time
21-15-9
Deadlift (225/155)
HSPU
Then
21-15-9
Deadlift (315/205)
50 ft HS Walk

Time Cap: 9 minutes

01/28/2019

Strength/Skill

Front Squat
4×10
4 rounds @ 2min
10-10-10-10

add weight/round

WOD

For Time
16-14-12-10-8
Cal bike
C2B
Pull ups

ES Ball OTS (50/35)

01/25/2019

Strength/Skill

Clean Thruster Complex
5 Rounds @ 2 min
1 Deadlift + 1 Hang Clean + 1 Thruster
5×2(1+1+1)

WOD

6 RFT
3 Squat Cleans
6 Thrusters
9 Clean & Jerks
Rx (135/95)
Rx+(155/115)

01/23/2019

Strength/Skill

Snatch
6 Rounds @ 2mins
3-3-2-2-1-1

Start @ 70%-75% then add weight/round

WOD

At 0:00
Row 1000m for Time
Row finish-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
14:00-15:00 Rest
15:00-25:00 Find 1RM Snatch

01/22/2019

Strength/Skill

Bench Press
6 Rounds @ 2min
10-10-8-8-6-6
Start @ 50%-55%

Add weight/round

WOD

5 RFT
5 Cleans (135/95)
10 Bench Press
15 KBS (50/35)
20 Sit-ups
25/20 Cal Row

Rx+ 155/105
KBS (70/55)
GHD Sit-ups

01/21/2019

Strength/Skill

Deadlift 5×5
5 Rounds @ 2:30
5-5-5-5-5

Add weight/round

WOD

AMRAP 15
12/10 Cal Bike
10 KB Bent over Rows 5/side (55/35)
10 Single Leg V-Ups
21-15-9 Burpees
Complete set of reps after each round

 

01/18/2019

Strength/Skill

OH Squat 1 RM
6 Rounds @ 1:30
4-2-1-1-1-1

WOD

AMRAP 20
25-ft.OH Walking lunge (95/65)
8 Burpees
25 ft. Walking lunge (95/65)
8 C2B Pull-ups