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WOD Archives: September 2015

Thursday

A. Hang Snatch (from Mid Thigh) 5 x 3 @ 65% B. Halt Snatch DL 3 x 3 @ 80% of SN + “Helen” 400m Run 21 KBS @ 50/35# 12 Pull-ups MORE »

Wednesday

Gymnastics (012) x 3 Rounds Inchworm; 3 sets of 7 (hold extended for 2 secs) Wall HS; Max Hold minus 5 secs Strict Toes to Bar / Russian Leg lift, 10 reps HS Box Walks; 180 both directions Plank Holds w/ Partner Push (on elbows); 45 secs For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips / Dips / Push Ups 800 Meter Run 30 Ring Dips / Dips / Push... MORE »

Tuesday

A. Hang Clean (Mid Thigh) 5 x 3 @ 65% B. Halt Cln DL 3 x 3 @ 80% of Cln + 60 sec AmRap 10 A.KBS @ 70/50# AmRap Thrusters @ 75/55# Rest 60 secs, x 5 Rounds MORE »

Monday

A. Back Squat, 3 x 10 @ 65% B. Lateral Box Step-Up x 4-6 steps/side x 3 sets + AB Sprint, 20 secs Every 2:30 x 6 MORE »

Partner Saturday

Partner Workout A. TGU, 10 mins to work up to a heavy single on both sides. *use any object available + One athlete working at a time, 1600m Row, switching every 100m 400m Plate carry, One 45/25# (both athletes run, one plate) 100 A.KBs @ 50/35 100 Push-ups MORE »

Friday

A. Sumo Deadlift @ 50% (DL) + Red Mini Bands 3 reps x 10 sets, every :50. *stand on bands B. Good Mornings x 10 reps x 3 sets; Rest 90 seconds. + 3 Rounds: 70 Double Unders 25 GHD Sit-ups / OH Sit , ft anchored 30 Wall Ball MORE »

Thursday

A. Floor Press, Heavy 3 in 6 sets B. Drop 20-30#, then 3 sets of 5 + 30 Sand Bag Squats (SB comes from floor each time) 400m Run 20 Sand bag Burpees (SB finishes OH) 200m SB Run 20 DB Snatch (50/35#) 400m Run 30 SB F. Rack Lunges MORE »

Wednesday

Gymnastics (011) x 4 Rounds (rest as needed) A.1 Stomach to wall HS hold x 45 sec or Strict Wall HSPU x 10 A.2 Ring Dips (weighted) x 5 reps A.3 Hollow Rocks x 40 + 7 Rounds: 7 DLs @ 225/155# 7 CTB Pull-ups 7 Burpees 7 CTB Pull-ups 7 Pulls on the Erg. *Erg pulls are long and almost max effort. 2-3 secs between pulls MORE »

Tuesday

A. Back Squat w/ KBS, work up to a heavy three in 6 sets B. Drop to 80-85% of A (w/o KBs), 3 sets of 5 + Every 3:30 x 5 45 secs AB sprint @ 85-90% MORE »

Monday

A. Snatch balance + Tall Snatch + Hng Snatch (2+1+1) x 6-8 sets + For Time: 1-2-3 Rounds of Cindy 12-9-6 Power Clean @ 165-185/95-120# MORE »