Archive for the 2017 Category

Aug 22

Posted in 2017 on August 21, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
7 Strict Weighted C2B Pull Ups
8 BB Bent Row
12 Weighted Sit Ups w/ DB across chest

LIFT:
Power Clean + Squat Clean
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 80%
2 + 1 @ 85%
2 + 1 @ 90%
*Take from Power Clean Max.

WOD:
“082217”
AMRAP 9
21 Pull Ups
2 Sled Pushes
9 Power Cleans (155/105) (135/95) (115/75) (95/65)

Aug 21

Posted in 2017 on August 20, 2017 by Andy

SKILL:
EMOM 6
ODD: 8 Box Piked HSPU
*Add a deficit if easy.
EVEN: 8 Ring Dips
*Add weight if easy.

LIFT:
OHS
7 x 3
*Work to a heavy triple.

WOD:
“MAN-AT-ARMS”
10 Rounds (20 Min. Cap)
4 OHS
8 HSPU
12 Burpee Box Box Jump Overs (24) (20) (12)
*Sub OHS for Back Squat accordingly.

Aug 19

Posted in 2017 on August 18, 2017 by Andy

SKILL / LIFT:
Warm up WOD movements

WOD: (TEAMS OF 2)
AMRAP 15
10 Thrusters (45/35)
10 Pull Ups

Non Working Partner:
Max Calorie Row

*One athelete does the AMRAP while the other rows. Switch as needed. 2 Scores. AMRAP + Row Cal.

Aug 18

Posted in 2017 on August 17, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
10 DB Strict Press
20 Weighted Sit Ups w/ a DB across chest.
10 BB Roll Outs

LIFT:
Back Squat
5 @ 60%
4 x 3 @ 65%

WOD:
AMRAP 9
50 Double Unders
30 Air Squats
20 Push Ups
*Sub. DU for 100 Singles.

Aug 17

Posted in 2017 on August 16, 2017 by Andy

SKILL:
EMOM 8
ODD: Weighted Plank
EVEN: 20 Weighted V-Ups

WOD:
“OXIDATIVE 1”
AMRAP 25
800 M. Run
800 M. Row

Aug 16

Posted in 2017 on August 14, 2017 by Andy

SKILL:
3 x 15 Unbroken C2B Pull Ups
Pair With:
3 x 15 Unbroken Ring Dips
*Rest as needed.
**Adjust reps as needed. If you can’t go unbroken that is fine.

LIFT:
EMOM 10
3 Strict Press
*Work to a heavy triple.

WOD:
“DEATH BY BURPEE”
Perform 1 Burpee the first minute, 2
on the second, 3 on the third etc.
until you can no longer perform the
prescribed amount of Burpees within that minute. GET SOME!

*We wil start in Min. 3!!

Aug 15

Posted in 2017 on August 14, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
10 Reverse Bicep Curls
:45 Sec. Ring Plank Hold
8e DB Bent Row
Burn out set of Banded Tricep Extensions

WOD:
“081517”
For Time:
500 M. Row
50 G2O (75/55) (65/45) (55/35) (45/25)
750 M. Row
4 Prowler Push (4/3 Plates)
1000 M. Row
40 Front Rack Lunges
1250 M. Row
30 HSPU
*Sub. HRPU for HSPU accordingly.

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