WOD 1AUG15

Warm Up: 2 Rds of

  •  200 m run
  • 10 Pass Throughs
  • 10 Air Squats
  • 1 Wall Walk
  • 5 Box Jumps

Skill/Strength:

Every two min for 10 mins Pwr Pos Full Clean x 2 @ light weight (work on speed under bar)

Double Under practice/warm up

WOD: Open Workout 15.3

AMRAP (rounds and reps) in 14 mins of:

7 Muscle Ups

50 Wall Ball 20/14

100 Double Unders 2:1

 

* If you don’t have your muscle ups then sub:

Novice – Ring Rows 2:1

Intermediate – Pull Up/C2B

 

 

 

WOD 31JUL15

Warm Up:

  • 400 m run then 2 Rds of
  • 10 Pass Throughs
  • 10 Lunges
  • 10 HRPU
  • 10 Air Squats

WOD: Deck of Cards

Hearts – Thrusters 95/65

Clubs – Burpee Box Jumps 24/20

Spades – Pull Ups/Ring Row 2:1

Diamonds – Overhead Squat 95/65

Joker 1 – 12 Rope Climbs 

Joker 2 – Row 3k

(Jokers are to be completed as a team. Split up the work)

Scoring: Ace=11, Face Cards=10, All others=face value

 

team-wod

 

 

 

WOD 30JUL15

Warm Up: 

  • 400 m run then 2 rds of
  • 10 Good Mornings
  • 10 DB Shrugs
  • 10 OVH Squats

Skill: Mobility work – find some spots and break down the myofascial tissue and any adhesions

WOD: Heavy DT

Five rounds for time of:

12 Deadlifts 205/145

9 Hang Power Cleans 205/145

6 Push Jerks 205/145

Post WOD:  Band assisted hamstring stretches & foam roll

 

 

WOD 29JUL15

Warm Up: 2rds of:

10-Walking Lunges

30 sec. handstand Hold

10-HR Push Ups

10-T2B

Strength: Deficit HSPUs & Practice American and Russian style KB Snatches

WOD: 3 Rounds for time:

400m Run
30 KB Snatches 45/35lbs 15 ea. arm (break up reps as you see fit)

WOD 28JUL15

Warm Up: 2rds of:

30sec. handstand Hold

10-3sec. Squat Holds

15-KB Swings 45/35lbs

10-Pass Throughs

Skill: 5 rep max of One arm OHS with a kettlebell or dumbell
WOD:
5 minutes Max rep. Wallballs 20/14lbs
“Then”
5 minutes Max rep. Box Jump 30”/24”
“Then”
5 minutes Max rep. Clean & Jerks 95/65 lbs
No rest between AMRAPs, score total reps from all 3 AMRAP.

WOD 27JUL15

Warm Up: 2Rds of:

200m Run

20-Double Unders

15-KB Swings 45/35lbs

10-3sec. Squat Holds

Strength: High Bar Back Squat 5 Rounds of 3 Reps increasing weight each round

WOD: 5 Rounds for time:

12 – Toes to Bar

12 Burpee Box Jumps 24″/20″

WOD 25JUL15

Warm Up: 1 Round

200m Run

10-HR Push Ups

6-Rolling V Ups

10-Walking Lunges

WOD: For Time:

  • 1 Sumo Deadlift High-Pull (75 lbs/55 lbs)
  • 2 Thrusters (75 lbs/55 lbs)
  • 3 Push Press (75 lbs/55 lbs)
  • 4 Power Cleans (75 lbs/55 lbs)
  • 5 Power Snatches (75 lbs/55 lbs)
  • 6 Kettlebell Swings (53 lbs/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24 in/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45 lbs/25 lbs Plate)

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

(This takes a good while to set up so get your warm up in and start staging equipment.)

WOD 24JUL15

Warm Up: 2rds of:

10-Air Squats

10-Abmat Sit Ups

5-Inch Worms

15-KB Swings 45/35lbs

Skill: Toes to Bar (try to link as many unbroken as possible) 20 is a solid target

WOD: AMRAP in 18 minutes

400m Run

5 – Hang Power Clean 185/135 lbs

6 – Lunges 135/95 lbs

WOD 22JUL15

Warm Up: 2rds of:

200m Run

10-Air Squats

10-HR Push Ups

10-Abmat Sit Ups

Skill: Clean & Jerk (light weight, focus on form)

WOD: For Time:

40 – Burpees over the bar

30 – Front Squats 95/65 lbs

20 – Pull Ups

10 – Push Jerk 95/65 lbs

Go heavier if you want 135/95 for some more spice.