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WOD Archives: May 2016

Wednesday

A1. Back Squat @23×1 tempo; 65% x 3 x 3 sets A2. DB bent over row x 6/side x 3 sets A3. HSPU Negative w/3 sec descent x 3-5 reps x 3 sets + 18 minute amrap 800m run 20 Kipping HSPU or L-Seated DB Strict Press 800m run 20 L-pull ups *can kip into L. Scale to pull ups* 800m run 20 T2B MORE »

Tuesday

A. Push Jerk + Split Jerk (1+1) x 4 sets – build to a tough complex with perfect form B. Snatch RDL @ 43×2 tempo; x 3 reps x 4 sets, Rest 60 seconds + 3 rounds @ 80/90/100% effort 15 Power Clean (95/65#) 15 S2O (95/65#) 15 burpee over the barbell -Rest 3 minutes- MORE »

Saturday

In teams of two with one person working at a time, For time 80 cal row 70 burpees 60 Deadlift (185/125#) 50 cal row 40 burpees 30 Deadlift (185/125#) MORE »

Friday

A. Hang Snatch + Snatch (2+1) x 5 sets – start light focusing on form and building throughout + 3 rounds @ 80/90/100% effort 200m run 10 Box Jumps (24/20”) 12 C2B or Pull Ups (choose what you can do unbroken) 15 Power Clean (95/65#) 18 Wall Ball (20/14#) -Rest 3 minutes bt. rounds- *the goal is to get faster each round* MORE »

Thursday

EMOM x 10 Minutes Min 1 – 2 Hang Power Clean @ 75-80% of 1RM PC Min 2 – 7-10 T2B + EMOM x 10 Minutes Min 1 – 2-3 Deadlifts @ 75-80% of 1RM or moderate load Min 2 – 2-3 MU or 2 Rope Climbs + EMOM x 10 Minutes Min 1 – 12 KB Swings (70/50#) Min 2 – 20 sec amrap burpees MORE »

Wednesday

Warm Up 3 Mins DU practice 5 R. KBS 5 Goblet Lunges / leg 10 Hollow Rocks 10 Arch rocks A1. BB Front Rack Lateral Box Step Up x 6/leg (20/15”) x 3 sets, Rest 60 seconds A2. Supinated BB Bent Over Row x 8-10 reps, Rest 60 seconds + 15 minute amrap 6.5.4.3.2.1. HSPU or L-seated db strict press @ tough weight 8 Goblet Hold Walking Lunge Steps @ 70/50# 20m Single Arm Farmer’s Carry (10m/arm)... MORE »

Tuesday

A. Warm Up Ankle distraction Shoulder Work, Ts, Ys, Is x 10 each + Snatch Warm Up; Complex -> coach’s choice B. Power Snatch; 2 singles x 3 sets, rest 90 seconds *build on last Friday. No press outs* C1. Single leg DL x 5/side x 3 sets, Rest 60 seconds C2. CG Bench Press @ 41×1 tempo; x 5 x 3 sets, Rest 60 seconds + 8 minute clock 700m row buy in amrap in remaining... MORE »

Monday

Monday A1. Back Squat @ 23×1 tempo; 65-75% x 3 reps x 3 sets, Rest 60 seconds A2. Strict Pull up x 8-10 reps x 3, Rest 60 seconds + 400m run @80% effort -Rest 1 minute- 500m row @ 90% effort -Rest 1 minute- 2 minute amrap burpees @ max effort -Rest 5 minutes- x2 rounds MORE »

Friday

Warm Up KB on knee, ankle stretch 12 Goblet Hold (arms extended) squats, slow tempo 1-3 sets: 2 SN DL + 2 MU SN + 2 SN Bal + 2 Pwr SN + 2 OHS A. Power Snatch + OHS; (2+2) x 4 sets – building in weight + For time 25 Calorie Row 25 Box Jumps (24/20”) 25 Hang Power Clean (96/65#) 25 Wall ball (20/14#) 25 Hang Power Clean (96/65#) 25 Box Jumps (24/20”) 25 Calorie Row + Cash... MORE »

Thursday

Warm Up Every 30 Secs, x 8 1st – 20 secs bike/Row 2nd – 5 Squats 2-3 sets: skater squats x 10 prone Snow angels or CoS x 10 20-30 sec handstand hold EMOM x 10 Minutes Minute 1 – 12 Unbroken Heavy Russian KB Swings Minute 2 – MU or Weighted Strict Dip x 2-3 + EMOM x 10 Minutes Minute 1 – Pistol x 8-10 alternating Minute 2 – 2 TGU/arm @ moderate weight + Cash Out In... MORE »