4/27/2016

A) The Shankle Complex: Complete 5 Rounds less than 60% 1 RM Clean :

  • 1 Deadlift
  • 3 Hang Clean Pulls
  • 1 Hang Clean
  • 2 Split Jerks

B) Mixed WOD:

  • 6 min AMRAP:

    • 3 Front squats (95/65)
    • 4 DB Renegade rows (l+r=1)
    • 3 Burpees
  • Rest 1 minute
  • 10 EOM:

    • 3 Curtis P (95/65)

*If athlete finishes in less than a minute, AMRAP of Hollow Rocks.

4/26/2016

A) Rope Skills:

  • Jump Rope (SU, DU, TU)
  • Rope Climb (Spanish, JHook, Legless, L sit climb)

B) 3 RFT:

  • 60 DU's
  • 10 Deadlifts (185/135),
  • 5 Wall Walks
  • 2 Rope Climbs

*Round 1 starts with 1,000 m row. Round 2 starts with 800 m row, Round 3 starts with 600 m row. 

Throwback Monday Teresa “Powerhouse” AOTM WOD

A) 15 min to work up to heavy Jerk Complex of: 2 Push Jerks + 1 Split Jerk. 

B) 20 minutes to complete 3 Rounds of:

  • 2 Bear Complex at 70% of BW
  • Suicide Sprints (5 yd/10 yd/ 15 yd/ 10 yd/ 5 yd=1)
  • 30 Pull ups
  • MAX REPS of Wall Ball Shots for remainder of time

*Score is Total Wall Ball Shots

Nancy

A) Build to a heavy last set of:

  • 5×3+1 Power Snatch from the Power Position and Hang Position
  • 4×3 Snatch Balance

B) 5 RFT:

  • 400 meter Run
  • 15 Overhead squats (95/65)

4/22/2016

A) Shoulder Press: 5, 5, 3, 3, 2, 1 Work up to a heavy single.

B) 6 Rounds for Time:

  • 3 Snatches (95/65)
  • 3 Evil wheels
  • 3 Floor Wipers (l+r=1)
  • 15 Hanging oblique crunches (l+r=1)
  • 20 Alt. Mountain Climbers (l+r=2)

Throwback Thursday – Dave “Snatch” K’s AOTM WOD

A) OHS: 50% of 1RM. 4 x 3 with 5 sec hold at the bottom. Rest 2 min. OHS 3 x 3 AHAP without failure.

B) Partner WOD 20 minute AMRAP:

  • Each partner must complete the following: 21-15-9 of:

    • HSPU
    • DU
    • Box jumps (24/20)
  • While one partner is doing movements, other partner is completing as many Deadlifts @ 115/75 lbs.
  • Both partners must work at same time and may switch at any time.
  • If 21-15-9 reps. are completed by both with time remaining, then both will continue with alternating deadlifts.

*Score = Total reps of Deadlifts.  

4/20/2016

A) Tabata: 16 Rds of:

  • Hollow rock w/PVC
  • Superman w/PVC
  • L Side Plank
  • R Side Plank 

B) For time:

  • 15 Power Snatch (95/65)
  • 15 bar facing Burpees
  • 15 Ring Dips
  • 15 Pistols (l+r=1)
  • 15 yd Bear crawl
  • 15 yd Broad Jumps
  • 15 T2B
  • 15 Prisoner Box Step Ups (45/25)
  • 15 Bumper Get ups
  • 15 Thrusters
  • 15 MB twists (l+r=1)
  • 15 V-ups
  • 15 Wall ball shots
  • 15 Cal Row
  • 1 (15 ft) Rope Climb Ascension

4/18/2016

A) Back Squats: 6 x 2 at 60% of 1 RM w/3 sec pause at the bottom.

B) For time:

  • Buy In: 400 m MB run then

    • 60 DU,
    • 50 Alt. Single Arm KBS (55/35)
    • 40 MB sit up throws (20/14)
    • 30 SDLHP (95/65)
    • 20 Power Cleans
    • 10 Half Turkish KB Get ups
  • Buy Out: 600 m MB run