WODs for 8/28/17-9/2/17

8/28

Warm-up

-200m Run
-15s each plank, side plank hold
-10 g/ h bridges
-10 Push up into plus
-30s each side Windmill
-10 yard Inverted hamstring
-10 Multi position squat
-10 yard Walking quad into high kick
-30s each Chest stretch
-5 Ring row squeezes

Strength/Skill

Band Assisted Nordic Hamstring Curl 2×10 Back Squat 5×8 @65%

WOD

AMRAP 15
400m Run
30 Deficit Push ups (45# plate)
20 Front Rack Lunges (95/65/45)
10 Pull ups

 

8/29

Warm-up

– 200m Run
-10s Hollow hang
-10 yard Quad to high kick
-10 each Leg swings
-10 Pike push up
-30s each Chicken wing stretch
-10 yards Samson stretch
-30s each Wrist stretch

Strength/Skill

Partner KB Farmer Carry

2x400m (70/55/45)

WOD

Partner WOD: 3 RFT
Partner 1: 500m Row
Partner 2: 10 Deadlifts (185/135/95), 10 HSPU, 10 Abmat Sit ups

 

8/30

Warm-up

-10 steps each Burgener
-10 Push up to plus
-5 Ring row squeeze
-30s each Lat stretch
-5 each Prone “”y””
-10 Squats
-10 yard Walking quad
-30s each Calf stretch
-5 steps Burgerner

Strength/Skill

Snatch Grip Shrug Pull
2×5 @100% 1RM
Snatch Grip High Pull
2×5 @75%
Snatch
5 @55%; 5 @60%; 5 @65%

WOD

For Time:
100 DU
30 Power Snatches (115/80/55)
50 Wall balls (20/14/12)
30 Bar over burpees
100 DU

 

8/31

Warm-up

-2x15s plank hold
-10 squats
-10 yard heel scoops
-10 each leg swings (f,s)
-10 yard walking quad
-10 yard high knee pull
-10 yard high knee skip
-10 yard butt kick march
-10 yard heel raises
-10 push up to plus
-10 scap pull up

Strength/Skill

EMOM 10

100yd Sprint

WOD

AMRAP 15
-10 Cleans (135/95/65)
-5 Push Presses (135/95/65)
-10 KBS (70/55/35)
-5 Pull-Ups

 

9/1

Warm-up

-300m row
-10 total Single leg G/H bridge
-5 Eccentric ring rows
-5 Pull up
-30s each Lat stretch
-30s each Chicken wing stretch
-10 yard Samson stretch
-10 yard Walking quad to high kick

Strength/Skill

For Load: 20min Cap

5yd Sled Pull w/ Rope + 5yd Sled Push

WOD

EMOM 20
Minute 1: Max T2B
Minute 2: Max DB snatches (55/35)
Minute 3: Front Squats (115/80/55)
Minute 4: Rest

 

9/2

Strength/Skill

2500m Row

WOD

Hero WOD “Dunn”

Complete as many rounds as possible in 19 minutes of:
3 MU
1 Shuttle sprint, 5 yards, 10 yards, 15 yards
6 Burpee box jump overs  (20/18)

On the burpees, jump over the box without touching it.

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