WODs for 8/14/17-8/19/17

8/14

Warm-up

-200m Run
-10 total single leg g/h bridges
-2x15s plank hold
-30s frog stretch
-10 each shoulder diagonal patterns
-10 Ring rows
-10 yard quad
-10 yard inverted hamstring
-2×10 kipping swings

Strength/Skill

Double KB DL + Double KB Clean
+ KB Front Rack Reverse Lunge (per leg)

5 x 7 + 5 + 3

WOD

AMRAP 12
5 Front Squat from the ground (135/95/65)
10 Knee slams (40/25/15)
15 Squat snatch (115/80/55)
20 Slam Ball V-ups (AHAP)

 

8/15

Warm-up

-300m Row
-10 hip thrusters (on bench)
-10 push up plus only to pike push up
-30s shoulder stretch across body
-30s hands clasp behind body stretch
-10 yard heel scoops
-10 yard heel raises
-10 yard side lunges

Strength/Skill

Clean + Jerk
5, 3, 1, 1, 1, 1

WOD

3 RFT
-400m run
-25 Wall balls (20/14/12)

 

8/16

Warm-up

-1 round Cindy
-2×10 s each hollow hold, superman hold
-10 g/ h bridges
-30s each windmill stretch
-30s runner lunge stretch
-5 ring row squeezes

Strength/Skill

4x400m Odd Object Carry

*all athletes must have a different object in hand
*all athletes must switch objects between each 400m

WOD

AOTM – Steve Wenger –
“I Plead Not Guilty”
AMRAP 20
1000m row,
THEN
5 deadlifts (315/225/155)
10 box jumps (24/20/18)
15 kettlebell swings (55/35/20)

 

8/17

Warm-up

-10 push ups
-10 pike push ups
-5 yard inchworm stretches
-10 ring rows
-30s lat stretch
-30s wrist stretch
-10 multi position squats

Strength/Skill

DB Press + DB Push Press + DB Push Jerk

5 x 3 + 5 + 7

–Superset with 1 legless Rope Climb from L-sit–

WOD

7 RFT
-7 Push jerks (155/110/75)
-7 C2B pull ups
-7 MB burpees (20/14)

 

8/18

Warm-up

-run 200 m
-2x15s each side plank hold
-30s pigeon stretch
-10 yard heel scoops
-5 yard push up to plus to inchworm stretch
-5 ring row squeezes
-30s each lat stretch
-30s chicken wing stretch
-30s each chest stretch
-10 each half kneel kb press

Strength/Skill

Single Arm Ring Row
5×10 (per arm)
–superset–
Straight Leg DL
5×15

WOD

OTM for 25 minutes
1: 15 Burpees
2: 15 HRPU
3: 15 SDLHP (75/55/35)
4: 15 Push press (75/55/35)
5: 45yd Bear crawl

 

8/19

Strength/Skill

1 Mile run (10min cap)

WOD

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95 lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups

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