Wednesday, August 1st, 2018

 

A) Warm Up

200m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Snatch Grip Deadlift
1 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 90%
1 x 5 @ 100%

C) WOD

For Time:

20 Lateral Burpees over Barbell
30 Power Snatches 75/55
40 Overhead Squats 75/55
50 Double unders

Tuesday, July 31st, 2018

 

A) Warm Up

500m Row

15 Pass Throughs
10 Scorpions
10 Iron Cross

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Abv Knee Hang Pwr Snatch @ 65%

C) WOD

3 RFT:

1 Rope Climb
30 Pushups
1 Rope Climb
30 Abmat Situps
1 Rope Climb
30 Ring Dips
1 Rope Climb
30 Russian Kb Swings 45/35

Monday, July 30th, 2018

 

 

 

A) Warm Up

200m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
5 Push Press + 5 Push Jerks @ 50%

C) WOD

3 Min Amrap:

200m Run
9 Deadlift 155/105
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 185/125
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 205/135
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 225/155
15 Box Jumps 24/20

Pick up last round where you left off

Friday, July 27th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Air Squats

B) WOD

For Time:

15-12-9
Front Squat 135/95
Pull Up

Rest 5:00

12-9-6
Push Press 135/95
Pull Up

Rest 5:00

9-6-3

Thruster 135/95
Pullup

Score total time including rest

Thursday, July 26th, 2018

 

A) Warm Up

500m Row

10 Spidermans
10 Pushup to Down Dog
10 Pass Throughs
:30 Samson (Each side)

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Abv Knee Snatch Pull + Power Snatch @ 60%

C) WOD

For Time:

30 Power Clean and Jerks 135/95
400m Run
30 Power Snatches 115/75

Wednesday, July 25th, 2018

 

A) Warm Up

200m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 5
Good Mornings @ Medium Weight

C) WOD

5 RFT:

10 Burpee Box Jumps 24/20
10 Sumo-Deadlift High-Pull 95/65
10 Wallballs 20/14

1 Minute Rest

Score total time

Tuesday, July 24th, 2018

 

A) Warm Up

400m Run

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

B) Strength/Skill

5 Rounds

5 Rev Grip Barbell Row
10 Russian Twists

C) WOD

15 Min Amrap:

200m Run
15 Toes to Bar
2 Rope Climbs

Monday, July 23rd, 2018

 

A) Warm Up

500m Row

15 Pass Throughs
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Clean Pull + Pwr Clean @ 70%

C) WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans 165/110
20-18-16-14-12-10-8-6-4-2
Push-Ups

10 Cleans, 20 Pushups, 9 Cleans, 18 Pushups etc…..

Saturday, July 21st, 2018

 

A) Warm Up

Coaches Choice

B) WOD

Deck of Cards Teams 3 or 4

Clubs: Toes to Bar
Diamonds: Hang Clean and Jerks 115/75
Hearts: Box Jumps 24/20
Spades: HR Pushups

Joker #1: 1600m Run or 1200m Run for teams of 3
Joker #2: 16 Wall Walks or 12 for teams of 3