Saturday, September 1, 2018

Warm-up WOD:
Plate Jump Rock-Paper-Scissor Burpee’s
 
WOD:
1 round for time
teams of 3 – only 1 athlete working at a time per movement. Example; athlete 1 finishes her row and starts KB Squats, athlete 2 can now start rowing… Athlete 2 finishes rowing before athlete 1 finishes KB Squats, well, you just going to have to wait till athlete 1 finishes before you can start…
 
  • 600/500 m. Row each
  • 75 KB Squats 53/35
  • 75 Push-up
  • 400 m. KB Farmer Carry
  • 75 Jumping C2B Pull-up

Friday, August 31, 2018

Warm-up

  • 3×5 Snatch Grip Push Press
  • 3×5 OH Squat
  • 3×5 Snatch Balance
  • 2×3 Plate Jump Snatch
  • 3×5 Muscle Snatch
  • Start Ramping-up
 
Skill/Strength
Snatch – 5×1 RM
 
 
MetCon:
8 min. AMRAP
 
RX
  • 20 Push-up
  • 20 Box Jump 20/16
 
 
Fitness/Recovery
  • 10 Push-up
  • 20 Step-up 20/16

Thursday, August 30, 2018

Warm-up
Pull-up
 
1 round
  • 10/7 cal. Bike/Row
  • 7 Pull-up
  • 4 ea. DB Snatch
 
MetCon:
20 min. AMRAP
 
RX
  • 175 m. Run
  • 16/12 cal. Row/Ride
  • 12 Pull-up
  • 8(ea) DB Snatch 40/25

Fitness/Recovery
  • 175 m. Run
  • 16/12 cal. Row/Ride
  • 12 B-O Barbell Row 75/53
  • 8 Push Press 75/53

Wednesday, August 29, 2018

Warm-up

  • 3×5 ea. Weighted Step-up
  • 3×5 ea. Weighted Lunge
  • Ramp-up to 75% Front Squat
 
Skill/Strength

Front Squat

5×3 @ 75% – EMOM

 
MetCon:
2 rds. For time
RX
  • 15 KB Swing 53/35
  • 15 Hang Clean 135/93
  • 15 Air Squat

Fitness/Recovery
  • 15 KB Swing 35/25
  • 15 Hang Clean 95/63
  • 15 Air Squat

Tuesday, August 28, 2018

Warm-up:

  • Deadlift
  • 1 round for time
    • 175 m. Run
    • 9 Air Squat
    • 7 Deadlift 135/93

 

MetCon:

4×3 min. Sets

3 min. rest between sets

RX

  • 15 Front Rack Lunge 40’s/25’s
  • 15 Deadlift 185/123
  • 15/10 cal. Bike/Row

Fitness/Recovery

  • 15 Air Squat
  • 15 Deadlift 95/63
  • 15/10 cal. Bike/Row

Monday, August 27, 2018

Warm-up

  • 3×5 Push-up
  • 3×5 Push Press
  • 3×3 Half Jerk
  • Ramp-up to 85%
 
Skill/Strength
Jerk
  • 7×1 @ 85% – EMOM
 
MetCon:
10 min. AMRAP
RX
  • 15/12 cal. Row/Ride
  • 15 Wall Ball 20/14
  • 15 Push Jerk 95/63

Fitness/Recovery
  • 15/12 cal. Row/Ride
  • 15 Wall Ball 14/8
  • 10/10 DB Jerk 25/15