Wednesday, June 13, 2018

Warm-up WOD:

1 round for time

  • 10 sec. L-Hold
  • 10 Wall Ball
  • 5 Pull-up

WOD:

Josh

for time

RX+ 95/63

  • 21 Overhead Squat
  • 42 Pull-up
  • 15 Overhead Squat
  • 30 Pull-up
  • 9 Overhead Squat
  • 18 Pull-up

RX 65/53

  • 21 Overhead Squat
  • 42 Pull-up
  • 15 Overhead Squat
  • 30 Pull-up
  • 9 Overhead Squat
  • 18 Pull-up

Fitness/Recovery 45/33

  • 21 Front Squat
  • 42 Bent-over Row
  • 15 Front Squat
  • 30 Bent-over Row
  • 9 FrontSquat
  • 18 Bent-over Row

Tuesday, May 12, 2018

Warm-up WOD:

1 round for time

  • 10 Slam Ball 30/20
  • 10 Clusters 45/33

 

Skill/Strength:

Jerk

5×2 @ 85% 1RM – EMOM

 

MetCon:

3 rounds for time

RX+

  • 15 Clean & Press 115/73
  • 15 Slam Ball 30/20

RX

  • 15 Clean & Press 75/53
  • 15 Slam Ball 30/20

Fitness/Recovery

  • 3 Clean & Press 75/53
  • 9 Slam Ball 20/10
  • 15/9 cal. Assault Bike

Monday, June 11, 2018

Warm-up WOD:

1 round for time

  • 15 sec. Dip Hold
  • 10 Push-ups
  • 5 Pull-ups
  • 10 Slam Balls 30/20
  • 5 Wall Ball 30/20

Skill/Strength:

Deadlift

5×5 @ 70% 1RM – EMOM

MetCon:

RX+

5 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Jumps 24/20
  • 9 Burpees
  • 6 Ring Dips
  • 3 Strict Pull-ups

RX

4 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Jumps 20/16
  • 9 Burpees
  • 6 Matador Dips
  • 3 Strict Pull-ups

Fitness/Recovery

3 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Step-ups 20/16
  • 9 Push-ups
  • 9 Air Squats
  • 3 Barbell Body Row

Saturday, June 9, 2018

WOD:

teams of 2

AMRAP – Score is number of Snatches completed by both Athletes

Both athletes complete work as written. One athlete Rows while the other does Over Rower Burpees. Make sure you are jumping over Rower while Rowing athlete is in the catch position. Max Rep Power Snatch must start at or below the knee without touching ground. Termination of movement if bar touches ground

  • 21 cal. Row
  • 21 Over Rower Burpees
  • Max Rep Knee Hang Power Snatch 95/63

 

  • 15 cal. Row
  • 15 Over Rower Burpees
  • Max Rep Knee Hang Power Snatch 115/78

 

  • 9 cal. Row
  • 9 Over Rower Burpees
  • Max Rep Knee Hang Power Snatch 135/93

Friday, June 8, 2018

Warm-up WOD:

1 round for time

  • 300/225 m. Row
  • 10 One-arm Thrusters 35/25

3 min. rest

  • repeat Warm-up

score is best time

 

WOD:

Open 09.5

3 rounds for time

RX+

  • 30 Wall Ball 20/14
  • 30 Squat Snatch 75/53

RX

  • 30 Wall Ball 20/14
  • 30 Power Snatch 75/53

Fitness/Recovery

  • 21/16 cal. Bike
  • 15 Wall Ball 14/8
  • 9 Power Snatch 75/53

Thursday, June 7, 2018

Warm-up WOD:

2 rounds for time

  • 21 Barbell Bent-over Row 45/33
  • 15 Lunges
  • 9 Push Press

Skill/Strength:

Overhead Squat

5×5 @ 65 % 1RM – EMOM

 

MetCon:

for time

RX+

  • 60 Alt. Dumbbell Overhead Lunges 80/50
  • 80 Sync. Arm Dumbbell Push Jerk 80/50
  • 100 Alt. Dumbbell Row 80/50

RX

  • 60 Alt. Dumbbell Overhead Lunges 40/25
  • 80 Sync. Arm Dumbbell Push Jerk 40/25
  • 100 Alt. Dumbbell Row 40/25

Fitness/Recovery

  • 60 Lunges
  • 80 Push Jerks 45/33
  • 100 Body Rows