Clean and jerks, chest to bars, burpees and runs
Wednesday, August 10, 2016

WARM UP

3x

Runway inchworms

3 EB Power cleans

3 EB Push jerks

 

WOD

25 Minute running clock

Grace

30 Clean and jerks 135/95lb (61/43kg)

Or

Heavy Grace @185/135lb (84/61kg)

8 Minute cap

In remaining time

AMRAP

15 CTB

15 Burpees to 6″

400m Run

Score= Both your Grace/Heavy Grace time along with your AMRAP score.

Note: Once you complete Grace you move straight into the AMRAP, if you do not finish grace within the time cap the number of reps completed will be your score.

Power snatches, toes to bar and double unders
Tuesday, August 9, 2016

WARM UP

3x

10 Cal

3 EB Muscle snatch

3 EB Behind the neck push press

 

WOD

5×3 Minute rounds

8 Power snatch RX-75/45lb (34/20kg)

6 TTB

20 DU’S

Rest 1 Minute between rounds

 

STRENGTH & SKILLS

@ 20 Minutes

15 Minutes to find a 1RM Hang squat snatch

squat cleans, box jump overs and runs
Monday, August 8, 2016

WARM UP

3x

Runway tiger crawls

5 EB Dead lifts

3 Hi hang squat cleans

 

WOD

8x

3 Squat cleans RX-185/125lb (84/56.8kg)   ADV-225/145lb (102/66kg)

12 Box jump overs 20″

100m Run

20 Minute cap

Note: If you are scaling the weight it should be at about 85% go your 1RM squat clean

 

STRENGTH & SKILLS

5×5

Back squats

Record heaviest.

Wall balls, deadlifts, burpees and runs
Saturday, August 6, 2016

WARM UP

3x

10 Cal

5 Dead ball cleans

5 Dead ball push press

 

WOD

Partner wod

3x

75 Wall balls 20/14lb

50 Deadlifts 155/115lb or 185/135lb

25 Synchronised bar facing burpees

300m Run

30 Minute cap.

Shoulder to overheads, lunges and double unders
Friday, August 5, 2016

WARM UP

3x

Runway inchworms

2 EB PC’S

3 EB STO

4 EB (BR) Lunges

 

WOD

15 Minute ladder

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

4 (BR) Lunges

30 DU’S   ADV-50 DU’S

8 STO

8 Lunges

30 DU’S   50 DU’S

12

12

And so on.

 

STRENGTH & SKILLS

5 Minute dead ball speed ladder

20 DB O/S @ 80/50lb

15 DB O/S @ 100/60lb

Max reps @ 120/80lb

Score = Total reps @ 120/80lb.

Hurdles and hang power cleans
Thursday, August 4, 2016

WARM UP

3x

10 Cal

5 EB Hang power cleans

5 EB Front squats

 

WOD

Running clock

0-15:00

Find a 1RM Hang power clean

@ 20 Minutes

21-15-9

PVC Hurdles 24/20″

Hang power cleans

21 @ 75% of above

15 + 10kg

9 + 10kg

17 Minute cap.

Note: Make sure your 1 RM is a true 1 RM to get the most out of the wod.

 

STRENGTH & SKILLS

10 x 2

Back squats

Record heaviest

Swings, handstand pushups, rope climbs and runs
Wednesday, August 3, 2016

WARM UP

3x

Runway lunges

6 DB Snatch

2 Rope climb progressions

 

WOD

24 minute AMRAP

12 KBS RX-24/16kg   ADV-32/24kg

6 HSPU’S   ADV-4/2″def

1 Rope climb   ADV- legless

At the beginning of the wod and at every 6 minutes complete a 200m run.

 

STRENGTH & SKILLS

Spend any remaining time working on your weaknesses.