WOD 8/12/17

Mobility:
“Upper Body” Mobility Routine.

MetCon: For time
1k Run
1mile Row

 

 

Endurance:

6 minutes of Double Unders

6 minutes of Clean and Push Jerk (42.5/30)

5 minutes of Double unders
5 minutes of Clean and Push jerk
3 minutes of Double unders
3 mintutes of  Clean and Push jerk
1 minute of Double unders
1 minute of Clean and Push jerk

Post reps to comments.

WOD 7/12/17

 

Tech: Sumo/Semi Sumo Deadlift

Strength:
Establish 3 RM Sumo/Semi Sumo Deadlift.

MetCon: “Bad Karma”

For Time:

50-40-30-20-10 reps of
Barbell Curls (20/15 kg)

10-20-30-40-50 reps of Kettlebell Swings (24/16 kg)

 

Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.


Ask coach for MOD.

WOD 6/12/17

Strength: Bench Press
A+) Paused (3sec) Bench Press 5*1*3RM (weight)

MetCon: 21-15-9-15-21 reps of

Push Ups (by ability scale to clapping/plyo)
Close grip (one ring) supinated ring rows (by ability scale to deficit)

*Ask coach for specific instructions.

WOD 5/12/17

 

Mobility: “Limber 11”

MetCon: 18min AMRAP
30 DU
20 Air Squats
400m Run

*Ask coach for MOD.

 

Endurance:

 

(19:00 at Atarim!!!)

 

For Time:

 

2k Run

 

Then:

 

“Frianabeth”

 

21 Thrusters (42.5/30)

21 Pull Ups

15 Squat Cleans (60/42.5)

15 Ring Dips

9 DL (102.5/70kg)

9 HSPU

 

Then:

 

2k Run

WOD 4/12/17

 

Strength: Back Squat

A+) Back Squat Establish 3RM

MetCon:
“OPTIMUS PRIME”

AMRAP in 7 minutes

Wall Ball Shots (20/12 lb)

 

5 Deadlifts (102.5/70 kg) at the top of each minute

Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

Ask Coach For MOD.

WOD 3/12/17

Strength: Bench Press
A+) Paused (3sec) Bench Press 5*1*3RM (weight)

MetCon: 5RFT
Push Press 10 reps
Unbroken Pull ups (By ability: C2B/Pull ups/Jumping Pull Ups)

*1 min Mandatory Rest between rounds. (20 min time cap)
A) 20/15kg
B) 30/20kg
C+) 42.5/30kg

WOD 2/12/17

Complete missed lift.

MetCon: ½ Murph
800m run
5 Rounds of
10 Pull ups
20 HR Push Ups
30 Air Squats
800m run.

*Ask coach For MOD.

WOD 1/12/17

Skill: Barbell Snatch

MetCon: “Isabel”
30 reps of 60/42.5kg Snatch.

 

Endurance:

 

For time:

Run 800 meters

15 left-legged pistols

15 right-legged pistols

25 sit-ups

20 Cleans (60/42.5)

15 S2OH (60/42.5)

12 left-legged pistols

12 right-legged pistols

25 sit-ups

20 Cleans (60/42.5)

15 S2OH (60/42.5)

9 right-legged pistols

9 left legged pistols

25 sit-ups

20 Cleans (60/42.5)

15 S2OH (60/42.5)

Run 800 meters

WOD 30/11/17

Strength: Deadlift
A) Deadlift 5*5*EW
B+) Deadlift Establish 3RM.

MetCon: For Time

30-20-10 reps of

Front Squats
DU *2 (TU ½)

A) G Squat 16/10kg- SU
B) 30/20kg -DU by ability
C) 42.5/30kg-DU
D) 42.5/30kg- Unbroken DU
E) 42.5/30kg- TU

WOD 29/11/17

Strength: Bench Press

A+) Establish 3RM RM Bench Press (If done on Sunday Perform 3*5*80% 3RM)

MetCon: 25-20-15-10-5 Reps

Strict Press
Strict Curls

Rx’d 20/15kg

Ask Coach For MOD.