Clean And Jerks And Runs
Wednesday, September 7, 2016

WARM UP

3x

10 Cal

2 Muscle cleans

1 Hang squat clean

1 Push jerk

1 Split jerk

 

WOD

For time

30 C+J RX-115/70lb (52/31.8kg)   ADV-135/85lb (61/38.6kg)

600m Run

20 C+J RX-135/85lb (61/38.6kg)   ADV-155/105lb (70/47.7kg)

400m Run

10 C+J RX-165/105lb (75/47.7kg)   ADV-185/125lb (84/56.8kg)

200m Run

25 Minute cap.

 

STRENGTH & SKILLS

@ 30 minutes

EMOM x10

1 Hang squat clean + 1 Split jerk (Climbing)

Record heaviest.

Thrusters, Bar Burpees And Swings
Tuesday, September 6, 2016

WARM UP

3x

Runway Tiger Crawls

3 EB Clusters

5 Hand Realase Pushups

 

WOD

For time

3x

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

12 Lateral Bar Burpees

@ The beginning of the wod and and @ every 4 minutes complete

20 KBS RX-24/16kg   ADV-28/20kg

16 Minute cap.

 

STRENGTH & SKILLS

Not for time

75/50

– Perfect pushups

– TTB

Lunges, Hang Power Cleans and Chest to bar/Muscle Ups
Monday, September 5, 2016

WARM UP

3x

Runway lunges

3 Burpee pullups

5 EB Hang power cleans

 

STRENGTH & SKILLS

15 Minutes

20RM Front squat

 

WOD

@ 20 Minutes

For time

75 Alternate BW Lunges

Then

27-21-15-9

Hang power cleans RX-115/70lb (52/31.8kg)   ADV-145/95lb (65/43kg)

Chest to bar     ADV- Guys 12-9-6-3 / Girls 5-4-3-2 Muscle ups (Ring or bar)

18 Minute cap.

Power Cleans, Rope Climbs, Runs and Front Squats
Saturday, September 3, 2016

WARM UP

3x

100m Run

5 EB Power cleans

3 EB Front squats

 

WOD

Partner wod

30 Minute running clock

4x

24 Power cleans 115/70lb (52/31.8kg) or 135/95lb (61/43kg)

6 Rope climbs

200m Run

In remaining time

Front squat ladder

2 Each

4 Each

6

8

and so on….

Score = Level of the ladder reached.

Double unders, push jerks, dead lifts and ball slams
Friday, September 2, 2016

WARM UP

3x

10 Cal

20 DU’S

3 EB Dead lifts

3 EB Push jerks

 

WOD

For time

3x

75 DU’S

20 Push jerks RX-125/75lb (56.8/34kg)   ADV-145/95lb (65/40kg)

12 Minute cap

@ 17 Minutes

For time

30-25-20

Dead lifts RX-155/105lb (70/47.7kg)   ADV-175/125lb (80/56.8kg)

Ball slams (You choose the weight, to be recorded)

12 Minute cap

 

STRENGTH & SKILLS

@34 Minutes

In partners alternate for 10 minutes

– 100m Run

– Max cals

While one partner runs 100m the other will accumulate max cals

Score = Total cals.

Squat Cleans And Box Jump Overs
Thursday, September 1, 2016

WARM UP

3x

Runway tiger crawls

3 EB Squat cleans

3 EB Front squats

 

STRENGTH & SKILLS

20 Minutes

1 RM Front squat

 

WOD

@ 25 Minutes

For time

30-24-18

Box jump overs 24/20″

15-12-9

Squat cleans @ 65 % of 1RM Front squat.

22 Minute cap.

 

Prowlers, Thrusters And Ball Slams
Thursday, September 1, 2016

WARM UP

3x

10 Cal

3 EB Squat cleans

3 EB Push press

 

WOD

Partner wod

800m Prowler + 20/10kg (25m down, 25m back)

60 Thrusters 85/55lb (38.6/25kg)

60 Ball slams 40/30lb

600m Prowler

60 Thrusters

60 Ball slams

400m Prowler

60 Thrusters

60 Ball slams

40 minute cap.