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WOD Archives: April 2016

MOTU & Partner Saturday

MOTU Training (8AM): A. Warm up Tabata Row for cals 3 sets Kip Swings x 10 x 3 sets Handstand Hold 45-60 secs B. Warm up, then three attempts in 7 mins of the following: 2 Pwr Cleans + 1 Sq Clean + 1 Front Squat + 2 STO + 7 Min AmRap @ 80-90% 10 Burpees, over a sandbag 10 Power Snatch Fitness (9AM): A. Warm up Bowling on erg, each partner rows 5 frames Pose Running drills, down... MORE »

Friday

A. Warm up Foam Roll: Lats, Quads, gluten – 45 secs each muscle / side Front rack stretch – coach’s choice Clean Prep B. High Hang Clean (Pwr Position) + Hang Clean; (1+1) – build to a heavy complex in 10 minutes C. Powell Raise x 10-12 reps per arm x 3 sets, Rest 60 seconds bt arms + 4 Rounds For time: 500m row Strict pull ups, 15-12-9-6 Extra Credit: Side plank hold x 20... MORE »

Thursday

A. Warm Up, 3 sets Inverted hang from rings x 20 secs Scap pull-up hold x 15 secs KB DeadWalk x 10 B1. Back Rack Reverse Lunges x 3/leg x 3 sets, rest 30 seconds B2. Clean RDL x 5 x 3, rest 30 seconds + EMOM x 10 Minutes Minute 1 – 20 second Goblet curtsy (70/50#) Minute 2 – TGU x 1/arm @ tough weight (can scale up to 1-3 MU) + 10 minute... MORE »

Wednesday

A. Warm Up 3 mins Z1 work 10 Prone shoulder dislocates w/ PVC 10 forward, 10 back; OH duck walk w/ BB 10 OHS w/ BB + Snatch warm up, coach led B. Hang Power Snatch; 60-70% x 7 minutes working on doubles C. DB bent over row x 4/side x 3 sets, Rest 60 seconds + 16 minute amrap 25 HSPU (sub db/kb push press at tough weight) 30 T2B (scale hanging knee tucks) 50 Double Unders... MORE »

Tuesday

A. Warm up 3 mins, Z1 work windshield wipers (banded w/ elbows against the wall), x 12-15 wrist push-up Clean prep, coach’s choice B1. Clean DL + HPC (2+3); 5 sets, building in weight, Rest 60 seconds B2. L-Seated DB Strict Press x 5 x 4 sets, Rest 60 seconds + 3 rounds, increase your effort each round 500m row or 400m run 15 Power Clean @ 95/65# 15 Box Jump w/step down @ 24/20” -Rest 3... MORE »

Monday

A. Warm Up 400m Run 3 sets inch worm + push-up x 10 wide grip pull-ups x 5 skater squat x 5 / leg B1. Back Squat; 75% x 4-5 reps x 4 sets, Rest 60 seconds B2. Legless Rope Climb x 1-2 x 4 sets, Rest 60 seconds *sub weighted strict pull up x 5* + For time 400m run, then 10.8.6.4.2. Burpee C2B Single Arm OH Walking Lunge x 20 steps (10 L/arm, 10 R/arm) @ 50/35# *scale to... MORE »

Partner Saturday

MOTU Training A. 10 mins to a heavy in the following complex: 4 Deadlifts + 3 Hng Pwr Cleans + 2 Front squats + 1 Jerk + 30 minute EMOM Min 1 – 50m Prowler (heavy, 30-45 sec effort) Min 2 – Heavy Sandbag over shoulder x 6-8 Min 3 – 3 Wall Walks Partner Saturday A. Warm Up; 400m Run wrist push-up work +3 sets 3 Cln DLs + 3 MU Clns + 3 pwr clns B.... MORE »

Friday

A. Warm Up EMOM x 6 minutes Minute 1 – 5 scap pull ups + 5 scap push ups + 5 air squats (perfect form) Minute 2 – 5 hard pulls on erg + 3 shuttle sprints B. Clean Prep wrist, Front rack Warm up clean to C. weight + 1 bump up set C. 3 sets @ max effort 5 Hang Squat Clean (135/95#) 20 second row sprint -Rest 3 minutes- D. 3 sets... MORE »

Thursday

A.warm Up, 4 sets 30 Sec jump rope goblet reverse lunge x 10 elbow plank to push-up x 10 200m Run B1. DB Bulgarian Split Squat x 6/leg x 4 sets, Rest 45 seconds B2. DB Bent Over Row x 6/side x 4 sets, Rest 45 seconds B3. Banded Good Morning x 8 x 4 sets, Rest 45 seconds + EMOM x 10 minutes Minute 1 – 1 Bottoms Up TGU/arm Minute 2 – 35 sec... MORE »

Wednesday

A. Warm Up Prone snow angels x 10 Goblet Squat Hold Dragon stretch + KB (ankles) + Snatch Prep – coach’s choice B. Power Snatch w/pause @ the knee + Hang Snatch; 65% x 2 reps EMOM x 5 minutes C. OHS @ 22×1 tempo; 2.2.2, Rest 60 seconds + 8 minute amrap @ 80% effort 12-9-6-3 Wall Ball (20/14#) Burpee Box Jump (24/20”) K2E -Rest 3 minutes- 800m row @ 85% effort from last week’s TT (10-12 seconds... MORE »