06/15/2019

9:00 AM WOD

Partner WOD
"ADDERALL"
AMRAP 27
From 0:00-10:00:
1 mile Run
Max Clean and Jerks (135/95)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65)

10:30 AM Barbell Club

Hang Muscle Snatch 3 x 3
add weight/round
3 Position Snatch 5x(1+1+1)
1 High Hang+1Mid hang+1 Full Snatch @ 70-80%
Overhead Squat 3 x 3
add weight/round

06/14/2019

Strength/Skill

Deadlift 1 RM
7 Rounds @ 2:00
4-2-1-1-1-1-1
Start @ 55%-60%
Recommended Build Up
60%-75%-85%-90%-95%-1rpm att1-1rpm att2

WOD

3 RFT
30/25 Cal Row
15 Bar Facing Burpees
10 Hang Power Cleans
add weight/round
RX=135/95-155/105-185/115

06/13/2019

Strength/Skill

EMOM 20
Odd – 2 rep OHS
Start @ 45-50% aw/r to AHAP
Even – 30 DU’s

WOD

AMRAP 12
12 OHS (95/65)
9 Box Jumps (24″/20″)
6 Wall Balls (20/14)
3 MU’s

06/12/2019

Strength/Skill

Press Complex
5 Rounds @ 2:00
1 Strict Press+2 Push Press+2 Push Jerk+1 Split Jerk
Start @ 45%-55%
add weight/round

WOD

“Row ANNIE Row”
For Time:
500-400-300-200-100
50-40-30-20-10
Row
Sit-ups
DUs

06/11/2019

Strength/Skill

Power Cleans
10 Rounds @ 1:30
Rounds (1-3) 3 reps @ 50%-60%-70%
Rounds (4-6) 2 reps @ 55%-65%-75%
Rounds (7-9) 1 rep @ 60%-70%-80%
Round (10) 1 rep @ 90% Every 30 sec

WOD

For Time
100 DB Snatches (35/20) per arm
EMOM starting at 0:00
5 Burpees

06/10/2019

Strength/Skill

Back Squat 1 RM
7 Rounds @ 2:00
4-2-1-1-1-1-1
Start @ 55%-60%
Recommended Build Up
60%-75%-85%-90%-95%-1rpm att1-1rpm att2

WOD

AMRAP 12
6 Dball Cleans + Slamball (50/35)
8 T2B
10 Ring Push-ups

06/08/2019

9:00 AM – WOD

Partner WOD
For Time
4 Rounds of:
20 Pull-ups
50 Wall Balls (20/14)
Then:
Partner A
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner B
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partner B
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner A
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partners together
200m Run Burden Carry w/Dball

10:30 AM – Barbell Class

Hang Muscle Snatch 3 x 3, ascending 3 Position Snatch: High Hang, Mid hang, Floor 5 x 1 @ 70-80% Overhead Squat 3 x 3, ascending

 

06/07/2019

Strength/Skill

5 Rounds @ 2:30
A1. 3 reps Bench Press
Start @ 65% add weight/round
A2. 2 reps/side KB/DB Turkish Get-ups
start light work to AHAP

WOD

For Time
25 Power Cleans (185/125)
Rest 3 mins
20 Power Cleans (205/145)
Rest 3 mins
15 Power Cleans (225/155)