Pushups, SDHP’S, And Shoulder To Overheads
Friday, September 23, 2016

WARM UP

3x

100m Run

5 EB SDHP

5 EB Strict press

 

WOD

5x

16/12 Pushups

18 KB SDHP RX-24/16kg   ADV-28/20kg

20 STO RX-95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

Rest exactly 1 minute between rounds

21 Minute cap.

 

STRENGTH & SKILLS

10×2

Front Squats (Climbing)

Record heaviest.

Hang Snatches, Ball Slams And Calories
Thursday, September 22, 2016

WARM UP

3x

Runway lunges

3 EB Power snatch

3 EB Hang squat snatch

5 EB Behind the neck push press

 

STRENGTH & SKILLS

20 Minutes

1RM Hang squat snatch

 

WOD

@ 25 Minutes

15 Minute AMRAP

3 Hang squat snatch @75% of 1RM (Record weight used in wod)

12 Ball slams (Record weight of ball)

10/8 Calories

 

Wall Balls, Double Unders And Runs
Wednesday, September 21, 2016

WARM UP

3x

Runway tiger crawls

5 Dead ball cleans

5 Dead ball push press

 

WOD

75 Wall balls 20/14lb (10/6kg)

150 DU’S

300m Run

50 Wall balls

100 DU’S

300m Run

25 Wall balls

50 DU’S

300m run

25 minute cap.

 

STRENGTH & SKILLS

@32 Minutes

12 Minutes

3RM Push press (Racks).

Pullups, Burpees and Dead lifts
Tuesday, September 20, 2016

WARM UP

3x

10 Cal

5 KB SDHP

5 HRPU’S

 

WOD

5-10-15-20-25

Pullups   ADV-CTB

Lateral bar burpees

Dead lifts RX-155/115lb (70/52kg)   ADV-185/135lb (84/61kg)

15 Minute cap.

 

STRENGTH & SKILLS

@ 20 Minutes

Odd/Even x12

– 15/12 Cal

– 15-20 TTB, GHD’S or Abmat situps.

Thrusters And Power Cleans
Monday, September 19, 2016

WARM UP

3x

Runway inchworms

3 EB Power cleans

3 EB Clusters

 

WOD

6x

12 Thrusters RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

8 Power cleans RX-165/95lb (75/43kg)   ADV-205/115lb (93/52kg)

Complete a 100m run after each set of 12 thrusters

24 Minute cap.

Note: Only one bar to be used.

 

 

STRENGTH & SKILLS

10×2

Back squats

Note: If your legs are fried from the thrusters don’t be obsessed by the weight. Kick off your shoes and squat working on your range and mobility.

Swings, Back Squats and Dead Ball Carries
Saturday, September 17, 2016

WARM UP

3x

100m Run

5 KBS

5 EB Back squats

 

WOD

Partner wod

42-30-18

KBS 24/16kg or 28/20kg

Back squats (Floor) 115/75lb (52/34kg or 135/95lb (61/43kg)

100m Dead ball carry (50m each) 80/50lb or 100/60lb

18-30-42

KBS

Back squats

100m DB carry

42-30-18

KBS

Back squats

40 Minute cap.

Power Snatch, Toes To Bar And Handstand Pushups
Friday, September 16, 2016

WARM UP

3x

10 Cal

3 EB Power Snatch

3 EB Behind the neck push press

 

WOD

15 Minute ladder

3 Power snatch RX-75/45lb (34//20kg)   ADV-95/65lb (43/29kg)

3 TTB

3 HSPU’S

6

6

6

9

9

9

And so on….

 

STRENGTH & SKILLS

@ 23 Minutes

6 Minute partner snatch off (1 for 1)

@ 70-80% of 1RM

Note: Can be power or squat snatch.