Comment

Friday's WOD 8.17.18

Strength


Bench Tempo 32X1 (Wk 5) Deload
5x5 working up to 60-70% Tempo
3x5 @ 60-70% No Tempo

Sumo DL (Wk 5)
5x5 working up to 60-70%
3x5 @ 60-70%
*SDL grip on bar is same as a normal DL, ending position outside of hips

 

WOD

[[A]]. 0:00-4:00
In 4 Min, Complete 2 Rounds of..
20 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[B]]. 4:00-8:00
In 4 Min, Complete 2 Rounds of..
40 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[C]]. 8:00-12:00
In 4 Min, Complete 2 Rounds of..
60 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[D]]. 12:00-20:00
8 Min AMRAP of...
80 DU's
20/17 Push Ups
20 Double KB DL 53/35
*Use DB where needed in large classes
*Only log score for Section D

 

MOD KEY

 

P: 1:1 SU, Mod Push Ups, 26/18
RX: As Prescribed
C: Strict HSPU, 62/44

 

Extra Conditioning


4 Rounds
8/6 Cal Assault Sprint
15 Jump Squats
Rest 1 Min

Comment

Comment

Thursday's WOD 8.16.18

STRENGTH


Split Jerk (Wk 6) 
Establish a New 1RM
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

 

WOD


10 Min EMOM
Min 1 - 3 Pull Ups + 5 TTB + 4 Burpees
Min 2 - 15 Wall Balls 20/14

 

MOD KEY

 

P: Mod Pull Up and TTB, 12/10
RX: As Prescribed
C: C2B, Men 20 Wall Balls, Women #20

Comment

Comment

Wednesday's WOD 8/15/18

Skill


Pull Up's
Kipping, Buttterfly, Butterfly C2b

Those proficient with all of the above
10 Min EMOM
Min 1 - 10 C2B
Min 2 - 12/10 Calories Assault

 

WOD

800 M Row
25 OHS 115/75
25 KBS 53/35
600 M Row
20 OHS 115/75
20 KBS 53/35
400 M Row
15 OHS 115/75
15 KBS 53/35
200 M Row

25 Min TC

 

MOD KEY

P: 45/35, 26/20
RX: As Prescribed
C: 135/95. 62/44

 

Extra Conditioning


Tabata
Penguins
V Ups (Alt with Sit Ups if it gets hard)

Comment

Comment

Tuesday's WOD 8/14/18

 

Barbell/Oly


Power Clean (Wk 6)
Establish a New 1RM
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

 

WOD


10 Min Amrap
1 Power Clean 75% of Todays Max
5 Lateral Box Jump Overs 24/20
12/9 Cal Assault Bike or Row

 

MOD KEY

P: 65% of Todays Max, 16/12
RX: As Prescribed
C: 85% of Today's Max, 30/24, 15/12 AB/Row

Comment

Comment

Monday's WOD 8/13/18

Strength

 

Snatch Balance (Wk 3)

7x 2 Working Up to 80-90%

2x2 @ 80-90%

 

*Superset

3 x 10

Weighted Hip Thrusts

5 Strict TTB or Gymnastic Pull Overs

 

WOD

 

Isabelle

30 Snatches 135/95

 

Rest 2 Min...

 

With remainder of time

Max Ring Dips

 

14 MIn TC

 

MOD KEY

 

P: 75/55, Mod Ring Dip

RX: As Prescribed

C: 155/105, Ring MU

 

Extra Conditioning

 

5 Rounds of...

5 Body Complexs

10 Cal AB

Comment

Comment

Friday's WOD 8/10/18

Strength


SQUATS (Wk 6)
Back Squat Find New 1RM
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


9 Min AMRAP of..
15 Back Squats 135/95
15/12 Cal AD / Row

MOD KEY

P: 95/65
RX: As prescribed
C: 155/110

Extra Conditioning


10 Rounds
10 BWS
5 Push Ups

Comment

Comment

Thursday's WOD 8/9/18

Barbell/Oly


Power Clean (Wk 5)
5x3 Working Up to 60-70%
5x3 @ 60-70%


*Superset Pwr Cln and Split Jerks


Split Jerk (Wk 5)
5x3 Working Up to 60-70%
5x3 @ 60-70%

------------

WOD


13 Min Amrap
3.6.9.12.15.18.21.24....
Push Jerk 115/75
Lateral Burpee Over Bar
DL 115/75

MOD KEY

P: 75/55
RX: As prescribed
C: 135/95

Comment

Comment

Wednesday's WOD 8/8/18

 

OLY / Strength Body Building (Wk 2)

Snatch Balance (Wk 2)
6x3 Working Up to 70-80%
3x3 @ 70-80%

*Superset these movements during the first 3 Sets*

8 DB Hammer Curls

8 Chin Ups

8 DB Pull Overs

 

-------------------

 

WOD

Complete 3 Rounds for Time of...

750m Row

26 Pull Ups

16/14 HSPU

12 Box Jump Overs 24/20

2 Rope Climbs

[20 Min TC]

 

MOD KEY

P: Mod Pull Up, Pike Push Up, 16/16", 3:1 Tarzan Pull Up

RX: As prescribed

C: 11/9 RMU, Strict Def HSPU 3"/0", 30/24, 1 Leggless RC + 1 RC

 

 

 

Extra Conditioning

3 Rounds of...

15 Heavy DB Side Bends

10 V Ups

10 Side Plank Raises

Comment

Comment

Tuesday's WOD 8/7/18

Strength


Bench Press (Wk 4) No Tempo
3.2.2.1.1 Working Up to 90-95%
2x1 @ 90-95% 

Sumo DL (Wk 4)
5.4.3.2.2.1 Working Up to 90-95%
2X1 @ 90-95%

WOD


3 min Amrap (Total 32 Reps per Rnd)
8 KB Hang Pwr Snatch Right Arm 44/35
8 KB Hang Pwr Snatch Left Arm 44/35
8 KB Front Rack Alt Lunges Right Arm 44/35
8 KB Front Rack Alt Lunges Left Arm 44/35

2 Min Rest

3 min Amrap (Total 32 Reps per Rnd)
8 KB Hang Pwr Clean 44/35 R
8 KB Hang Pwr Clean 44/35 L
16 KB Front Squat 44/35

2 Min Rest

3 min Amrap (Total 24 Reps per Rnd)
3 KB Hang Pwr Snatch on R
3 KB Hang Pwr Snatch on L
3 KB Hang Pwr Clean 44/35 R
3 KB Hang Pwr Clean 44/35 L
12 KB Front Squats 44/35

MOD Key:

P: 26/20
RX: As prescribed
C: 62/44

Comment

Comment

Monday's WOD 8/6/18

Strength

Front Squat Find New 1RM (Wk 6)
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


40 Calorie Assault
40 Du's
40 Wall Balls 20/14
40 Du's
8 Min TC

Mod Key:

P: 12/10, 2:1 Su's
RX: As prescribed
C: As prescribed 

Extra Conditioning

2 Sets
300 M Row
10 Burpee over Erg
Rest 3 Min  
*Sprint this

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