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

 

09/20/2018

Strength/Skill

Manmakers
6-5-4-3-3-3
Start light working up to AHAP

WOD

For Time
750 m Row
15-12-9
Strict HSPU
Strict Pull-ups (Sub: Kipping PU/RR)
750 m Row
Post 
Time

09/18/2018

Strength/Skill

Power Clean
6 min to build up to 70%-75% of 1RM
EMOM 10
ODD: 1 Power Clean+1 Mid H PC
EVEN:1 Clean & Jerk
Post
: Rounds completed/weight

WOD

3 RFT
10 Power Clean (135/95)
15 Box jump (24"/20")
200 m Run
Post:Time/Weight

09/17/2018

Warm Up

The Baseline

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups (S=Ring Rows)

Post time

WOD

“The 1’s”
1000m Row
100 DU (Sub=300 SU’s)
1 Mile Run
Post: Time

 

09/16/2018

Warm Up

1×1
Muscle Snatch
Hang Power Snatch
OHS
Squat Snatch from mid thigh
Squat Snatch from mid shin
Back Squat
Good morning
Muscle Clean
Hang Power Clean
Clean from mid shin
Split Jerk

Strength/Skill

Clean & Jerk complex (Clean pull/Clean/Jerk)
5 Rounds @ 2min
Add weight per round  

Split Jerk
6×2 (medium weight off rack)
6 Rounds @ 1:30

09/15/2018

Partner WOD
For Time 
400 m Burden carry (135/115/95)
100 Partner Wall Balls (20/16/14)
100 Slam Balls (50/35)
100 Atomic Sit-ups (25/15)
400 m Burden carry (135/115/95)

09/13/2018

Strength

Push Press 5×2
5 Rounds @ 1:30
2-2-2-2-2
Add weight per round

Skill

Pull-ups
Kipping Pull-ups
Butterfly Pull-ups

WOD

"Chelsea"
EMOM 30
5 Pull-ups
10 Push-ups
15 Air Squats

Post Rounds completed

 

 

09/12/2018

Strength/Skill

Deadlift 5×3
A1. 3 reps of Deadlifts @ 80%
(5th round add 5% of working weight)
A2. 6-8 rep Chin-up

Skill

DU Technique

WOD
Death By DU’s
EMOM 20
Starting with 5 reps, add 5 additional DU reps every minute on the minute.

Rounds completed and highest rep set completed