Monday 11/13/2017

Posted by on Nov 12, 2017 in WOD | 0 comments

Skills

3 sets of:
10 Cossack squats – weighted if possible
5 seated box jumps – tallest possible; seat height below parallel.
15 banded good mornings

Strength

Back Squat

Sport/Life: 8RM; then 2×8 @ 90% of 8RM
Fundmentals: 3×8 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 pull ups

Life:
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 pull ups

Fundamentals
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 jumping pull ups

Read More

Friday 11/10/2017

Posted by on Nov 9, 2017 in WOD | 0 comments

Strength

Power Snatch + Snatch Balance + OHS

Sport: 5×1+1+2 @ 70-75% of 1RM snatch
Life: 5×1+1+2 @ 65-70% of 1RM snatch
Fundamentals: 5×1+1+1 – same weight across all sets

Metcon

Sport/Life:
2 rounds for time of:
40 hang power cleans 95/65
40 bar-facing burpees
40 wall balls

Fundamentals:
2 rounds for time of:
40 hang power cleans – choose load
40 bar-facing burpees
40 wall balls

Read More

Thursday 11/09/2017

Posted by on Nov 8, 2017 in WOD | 0 comments

Metcon

On 40:00 clock:

Min 0-10: Row 2k

Min 12-22: every minute on the minute (for 10 sets): 5 deadlifts + 5 lateral burpees over bar 225/155#

Min 25-40: every 3 mins (for 5 sets) run 200m +30 double unders

Read More

Wednesday 11/08/2017

Posted by on Nov 7, 2017 in WOD | 0 comments

Skills

Tall jerk (on toes) 2×3
Split jerk + press in split 2×2+2

Strength

Split Jerk

Sport: 5×2 @ 75-80%
Life: 5×2 @ 70-75%
Fundamentals: 5×2- same weight across all sets

Metcon

Sport:
21-15-9-6-3
Deficit HSPU 45/25
Box jump over 24”/20”

Life:
21-15-9-6-3
HSPU / Pike push up
Box jump over 24”/20”

Fundamentals:
21-15-9-6-3
Pike push ups
Box jump over

Read More

Tuesday 11/07/2017

Posted by on Nov 6, 2017 in WOD | 0 comments

Skills

Every 3:00 for 15:00, complete for quality:
:15 ring support hold
12 arch rocks
8 strict TTB
:10 bar hang

Metcon

Sport:
AMRAP 10:00
8 TTB
10 Russian KB swings 70/53
12 OH walking lunge steps 45/25

Life:
AMRAP 10:00
8 KTE
10 Russian KB swings 53/35
12 OH walking lunge steps 25/15

Fundamentals:
AMRAP 10:00
8 hanging knee raise
10 Russian KB swings – choose load
12 walking lunge steps

Read More

Monday 11/06/2017

Posted by on Nov 5, 2017 in WOD | 0 comments

Skills

3 sets of:
20 alternating box steps ups (10L/10R) – step up height no higher than knee
8 tempo plate front squats (5 down / 3 pause / explode up)
10 banded monster walk (10F/10B/10L/10R)

Strength

Back Squat

Sport/Life: 3×8 @ 70-75% of 1RM
Fundmentals: 3×8 – same weight across all sets

Metcon

Sport:
7 rounds for time of:
7 thrusters 115/75
7 burpee CTB pull ups

Life:
7 rounds for time of:
7 thrusters 95/65
7 burpee pull ups

Fundamentals
7 rounds for time of:
7 thrusters – choose load
7 burpee + jumping pull up

Read More