WOD 22AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 KB Swings
  • 10 Ring Dips

Strength/Skill:

Muscle Up Practice

WOD: Open 11.4 – AMRAP in 10 min (rounds and reps)

60 Bar Facing Burpees

30 OVH Squats 120/90

10 Muscle Ups

WOD 21AUG15

Warm Up: 2 rounds

  • 200 m Run
  • 10 Air Squats
  • 10 KB Swings
  • 10 Pass Throughs
  • 5 Box Jumps

Strength/Skill:

Back Squat 3 x 8 @ 80% of Tuesday

HSPU – Every 2 min for 10 min (3-5 reps)

WOD: 3 RFT

1 Rope Climb

50 m Sled Push 90/50

50 Double Unders

WOD 20AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 HR Push Ups
  • 10 KB Swings
  • 10 Hollowrocks

Strength/Skill: 

Wall Walks x 5 – chest to wall

WOD: 3 RFT

10 Hang Power Snatch 95/65

10 Chest to Bar

20 OVH Lunges 45/35 – 10 each leg

WOD 19AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Air Squats
  • 30 sec Handstand Hold
  • 10 Lunges
  • 5 Box Jumps

Strength/Skill:

Push Jerks – Every 2 min for 10 mins 3 @ 50-60%

then

Double under practice – 10 min

WOD: 5 RFT

400 m Run

25 KB Swings 45/35

15 Box Jumps 24/20

5 Ring Dips

WOD 18AUG15

Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Pass Throughs
  • 10 Air Squats
  • 10 One Leg RDL to High Kick

Strength/Skill: 

Every 4 min for 20 mins

– 8 Back Squats

– 5 Neg Chin Ups

* Take 5 sets to work up to a 8 rep Max Back Squat

WOD: 3 RFT

1 Rope Climb

50 Double Unders

10 OVH Squats 95/65

* Protect your legs on the rope climb.

WOD 17AUG15

Warm Up: 2 rounds

  • 200 m Run
  • 10 Good Mornings
  • 10 Goblet Squats
  • 10 KB Swings

Strength/Skill:

Every 2 min for 10 mins – 3 Pwr Cleans @ 60-70% (medium weight)

Then

Toes to bar – 5 EMOM for 10 mins

WOD: 10 min AMRAP

5 Deadlifts 185/115

10 Wall Balls 20/14

15 Sit-ups

WOD 15AUG15

Warm Up: 2 rounds

  • 10 Lunge to Reach
  • 10 Good Mornings
  • 10 Mountain Climbers
  • 10 One Leg RDL to High Kick

Strength/Skill:

Sprint Intervals – 20 yards x 10 – 30 sec rest

WOD: 

“Nancy”

5RFT

400 m Run

15 OVH Squats 95/65

 

WOD 14AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Goblet Squats
  • 10 HR Push Ups
  • 5 Box Jumps

Strength/Skill: 

Back Squat 3 x 8 @ 80% of Tuesday (one set every 3 min)

MU Practice – 10 mins

WOD: 

7 min MAX Burpees

Rest 5 min

7 min MAX DU

WOD 13AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Lunges
  • 10 KB Swings
  • 10 Good Mornings

Strength/Skill:

Every 2 min for 10 mins – 3 Pwr Snatches @ 70 – 75%

Then

EMOM for 10 mins – 5 Neg Ring Rows

WOD: AMRAP in 12 mins

100 DU

50 Wall Balls 20/14

WOD 12AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Mountain Climbers
  • 1 Wall Walk
  • 5 Box Jumps

Strength/Skill:

Every 2 min for 10 mins – 5 Deficit HSPU

Then

10 min DU practice

WOD: 30 min time cap

*heats of 4

50 Calorie Row

40 Hang Power Cleans 115/85

30 Wall Balls 20/14

20 Burpees

10 Bar Muscle Ups/15 C2B