Archive for the 2018 Category

January 19

Posted in 2018 with tags , , , , , , , , on January 18, 2018 by Andy

SKILL:

3 Rounds (At a Walking Pace)

8 Loaded BB Roll Outs

8 Landmine Rows w/ Rope

8e Landmine Press

Max Reps Banded Lat Pull Down

LIFT:

Power Snatch + Hang Full Snatch + OHS

8 x 1

*Work to a heavy complex.

**Every 90 Sec.

WOD:

“””MIDLINE POWER”””

21-15-9

OHS (105/70) (95/65) (75/55)

T2B

*Sub. Back Squats and Leg Lifts over a KB accordingly.

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January 18

Posted in 2018 with tags , , , , , , , , , , , on January 17, 2018 by Andy

SKILL:

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

WOD:

“””INTERVAL 10″””

E5MOM (6 Rounds)

500 M. Row

50 Double Unders

10 Hang Clean (155/105) (135/95) (115/75)

10 Box Jump Overs (24) (20) (12)

*Adjust weight and reps accordingly to stay within time frame.

January 17

Posted in 2018 on January 16, 2018 by Andy

SKILL:

For Time: (4 Min. Cap)

50 Strict HSPU

*Sub. Kipping HSPU or 30 Box Piked HSPU accordingly.

LIFT:

Deadlift

5 x 3

*Work to 85% of 1RM

WOD:

“””08″””

3 Rounds

15 Deadlifts (225/155) (205/135) (185/125)

15 Bar Facing Burpees

January 16

Posted in 2018 on January 15, 2018 by Andy

LIFT:

10-8-6-4-2

Clean Grip Bench Press

H.R. Push Up

*Build

WOD:

“””NIGHT CRAWLER”””

AMRAP 18

50 Ft. Prowler Push (4/3 Plates)

21 Burpees

50 Ft. Prowler Push

15 C2B Pull Ups

50 Ft. Prowler Push

9 Rope Climbs

January 15

Posted in 2018 on January 15, 2018 by Andy

SKILL / LIFT:

EMOM 15

MIN. 1: 3 Front Squats

*Work to a heavy triple.

MIN. 2: 5 Ring Dips w/ a 3 Sec. Negative

MIN. 3: 20 Hollow Rocks

WOD:

“””HAWK”””

AMRAP 15

50 Wall Ball (20/14) (16/10) (14/6)

40 Cal. Row

30 G2O (75/55) (65/45) (55/35)

20 Ring Muscle Ups

*Sub. Ring Dips for MU accordingly.

Jan 13

Posted in 2018 on January 12, 2018 by Andy

WOD: (Teams of 2)
“MASSACRE 1”
For Time:
50 Sychronized C2B Pull Ups
50 G2O (115/75) (95/65)
50 Synchro T2B
50 S2O
100 Double Unders
*If you don’t want to do T2B in back to back days. Sub. for Pull Ups!

Jan 12

Posted in 2018 on January 11, 2018 by Andy

SKILL:
EMOM 6
ODD: 45 Sec. Ring Plank
EVEN: 20 Hollow Rocks

LIFT:
Clean + Hang Squat Clean
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

WOD: (SLOW GLYCOTIC)
“111218”
E3MOM…FOR ALAP (STOP AT 7 ROUNDS)
50 Double Unders
15 Hang Cleans (135/95) (115/75) (95/65)
15 T2B

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