02/06/2018

Strength/Skill

 


EMOM 10

Odd: 2 Rope Climbs
Even: 5 BW Back Squats

WOD

 


“Different Strokes”
5 Rounds
1:00 Row for Calories
1:00 Thrusters (95/65) scaled (75/55)
1:00 10m Shuttle Runs
1:00 Rest

02/05/2018

Strength/Skill

Muscle Up Work

WOD

 


“Open Test”
AMRAP 20
50 Walballs (20/14/12)
50 DU
40 Box Jumps (24/20/18)
40 T2B
30 C2B
30 Burpees
20 Cleans (145/100/75)
20 Jerks (145/100/75)
10 Snatches
10 Ring MU (145/100/75)

02/03/2018

Warm Up & Mobility

WOD 

SUPER BOWL LII

1st Quarter:
21-15-9
Power Snatch (75/55)
HSPU

2nd Quarter:
21-15-9
Thrusters (95/65)
Pull ups

3rd Quarter:
21-15-9
Squat Cleans (115/80)
Ring Dips

4th Quarter:
21-15-9
Deadlift (135/95)
HRPU

Overtime Cash Out: Bear Crawl

**2min Rest interval between quarters

 

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)