WODs for 9/25/17-9/30/17

9/25

Warm-up

– 200m Run
-15 Air squats
-10 Ring row
-2x10s each plank, side plank hold
-5 yard Push up plus only to inch worm
-10 Hip Thrusters
-5 each shoulder RAIL
-1 min banded hip distraction posterolateral
-1 min banded cross arm body shoulder distraction

Strength/Skill

Any Clean 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

3 TNG Power Clean & Jerk EMOM x 5 min- @70%
2 TNG Any Clean & Jerk EMOM x 5 min- @80%
1 Any Clean & Jerk every 30 sec x 5- 90%

WOD

“Luke” Lift Up Autism
AMRAP 5
4 Power Cleans (155/105)
24 DU
10 Pull ups

 

9/26

Warm-up

-1 Round Cindy
-10 yard Quad stretch
-10 yard Heel scoops
-5 yard Push up to inch worm
-10 each Leg swings
-30s each Chest stretch
-10 yard Samson stretch

Strength/Skill

Single Arm DB Row
3×10
–superset–
Pull-ups
3×15 or until failure

WOD

“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Alt.Lunges
10 Burpees
20 KBS (55/35)
10 Burpees
10 m Bear Crawl
10 Burpees
20 KBS (55/35)
10 Burpees
30 Alt. Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats

 

9/27

Warm-up

-250 Row
-Pull ups
-5 Ring row squeezes
-3 each Shoulder RAIL
-5 each Prone “Y”
-2x30s each Seated thoracic extension
-10 yard High kicks
-10 yard walking quad

Strength/Skill

OHS
1, 1, 1, 1, 1, 1, 1

WOD

For time

21 Wall Balls (20/14/12)
21 Back squats (205/145/100)
15 Wall Balls
15 Front squats
9 Wall Balls
9 Overhead Squats

 

9/28

Warm-up

-1 Round Cindy
-2x15s Hollow hold
-30s each Pigeon stretch
-10 yard Inverted hamstring
-10 yard heel raises
-5 yard Push up plus only to inch worm
-5 Ring row squeezes
-30s each Chicken wing stretch

Strength/Skill

4x400m Run w/ 1min rest interval

WOD

For Time
8-6-4-2-4-6-8
HSPU
Pistols Left
Strict Pull Ups
Pistols Right

 

9/29

Warm-up

-10 G/H bridges
-5 Single leg hip thrusters
-1 min Foam roll lat
-5 each prone “y”
-30s Lunge stretch
-10 Pike push up
-30s each Chest stretch

Strength/Skill

Snatch Complex: 5 sets

1 Snatch grip DL + 1 High Hang Snatch +
1 Low Hang Snatch + 1 Squat Snatch

WOD

AMRAP 12
10 Slam Balls (50/40/30)
5 Box jumps (30/24/20)
10 Bent over rows (95/65/45)
5 Barbell G2OH (95/65/45)

 

9/30

Warm-up

Coach Led

Strength/Skill

N/A

WOD

 “Captain Crunch”
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

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