Archive for the 2017 Category

June 29

Posted in 2017 on June 28, 2017 by Andy

SKILL:
3 x 5 HSPU w/ a 3 Sec. Negative
*Scaled = 3 x 2 Wall Facing HSPU
**Use mats as necessary
Pair With:
3 x 20 Hollow Rocks

LIFT:
Snatch Complex
1 Snatch + 1 Snatch from below the knee
3 @ 60%
3 @ 65%
3 x 3 @ 70%

WOD: (Fast Glycotic)
“VERTICAL ASCENT”
AMRAP 10
2-4-6-8-10…
Alt. DB Snatch (70/50) (60/40) (50/35) (40/20)
HSPU

June 28

Posted in 2017 on June 27, 2017 by Andy

LIFT:
Dead Lift
2 x 5 @ 65%
3 @ 70%
2 x 3 @ 75%

WOD: (Slow Glycotic)
“CALIFORNIA CLUB” (18 Min. Cap)
For Time:
8 Dead Lifts (365/255) or 75% 1RM
40 Sit Ups
4 Rope Climbs
80 Wall Ball (20/14) (16/10) (14/6)
4 Rope Climbs
40 Sit Ups
8 Dead Lifts

*Sub. 8 Rope Pull Ups for Rope Climbs accordingly.

June 27

Posted in 2017 on June 26, 2017 by Andy

SKILL:
EMOM 6
ODD: 1 Min. Weighted Plank
EVEN: 20 V-Ups
*Add weight as needed.

WOD:
“TO THE MAX”
6 Max Effort Rounds Of: (24 Min. Running Clock)
Min. 1: Calorie Row
Min. 2: H.R. Push Ups
Min. 3: Double Unders
Min. 4: Rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, push up reps and double-under reps.

June 26

Posted in 2017 on June 25, 2017 by Andy

WOD:

“VADER” (18 Min. Cap)
3 Rounds
10 C2B Pull Ups
10 Power Cleans (155/105) (135/95) (115/75) (95/65)
10 Bar Facing Burpees
20 Front Squats
10 Bar Facing Burpees

June 24

Posted in 2017 on June 23, 2017 by Andy

SKILL / LIFT:
Warm up WOD Movements

WOD: (Teams of 2)
For Time: (Teams of 2)
20 Ring Muscle Ups or 30 Burpee C2B Pull Ups
1000 M. Team Row
30 Front Squats (185/125) (165/115) (155/105) (135/95)
800 M. Team Run
30 Front Squats

June 23

Posted in 2017 on June 22, 2017 by Andy

SKILL:
EMOM 8
ODD: 5 Strict C2B Pull Ups
EVEN: 5 Ring Dips w/ a 3 Sec. Negative

LIFT:
Power Snatch + Hang Squat Snatch
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 75%
*2 + 1 = 2 Power Snatch + 1 Hang Squat Snatch
**Not Touch and go.

WOD:
For Time:
9-15-21-27
DB Snatch (55/40) (50/35) (45/30) (40/25)
Pull Ups

June 22

Posted in 2017 on June 21, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
8e BB Split Squats
8e Single Leg RDL
8e Meadows Row

LIFT:
EMOM 10
Power Clean + Hang Squat Clean
*Work to a heavy complex.

WOD:
“GO!”
For Time:
500 M. Row
22 T2B
22 Hang Cleans (185/125) (165/115) (155/105) (135/95)

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