WOD – 082018

1. 2 sets:

  • 15 cal bike
  • 10 kossak
  • 10 sumo squats
  • stretch

2. box squat : 5rm

  • this will be the first test of our squat therapy program (#stemwork)  This goal of the program is to fix any imbalances, increase ROM, improve positioning, & overall stronger STEMS!

5 rounds : every 3 – min

  • 12 cal bike
  • 6 burpee box jump overs (24/20)
  • 3 squat cleans (185/115)

 

WOD – 081918

10 rounds w/partner

2-min amrap

  • 2 man makers
  • 20 double unders

2-min rest (switch with partner)

WOD – 081818

1. warm up

  • 15 cal row
  • 10 front squat
  • :30 sumo squat hold
  • stretch

2. front squat : 3rm (OFF FLOOR)

18-min amrap : alternating movements with partner

  • 16/14 cal row
  • 18 wall ball (20/14)
  • 20 alternating arm db snatch (50/35)

WOD – 081718

for time (12-min)

“Grace”

30 clean & jerks (135/95)

WOD – 081618

1. warm up

  • 3-min row (s/m 26-30)
  • stretch

2 sets :

  • 10 kossak (holding KB)
  • 10 straight leg deadlifts (w/ KB)
  • OH KB walk 2x across gym floor
  • stretch

emom : 18-min

  1. 15/12 cal row
  2. 15 kb swings (32/24)
  3. 10 burpees to target

WOD – 081518

1. warm up :

  • 10 passthroughs + ohs
  • 200 m run
  • 3 muscle snatch + ohs
  • 3 behind neck press
  • 3 hang power snatch
  • 3 power snatch
  • 200 m run
  • stretc

2. power snatch : 3 x 3 @ each weight for WOD

for time (30-min)

  • 3 rounds
    • 200 m run
    • 15 power snatch (75/55)
    • 15 pull ups
  • 2 rounds
    • 400 m run
    • 12 power snatch (95/65)
    • 12 chest to bar
  • 1 round
    • 800 m run
    • 9 power snatch (135/95)
    • 9 bar muscle ups

 

WOD – 081418

1. warm up :

  • 15 cal bike
  • 10 glute bridges
  • 10 kossak
  • 10 good morning
  • 10 sumo deadlift
  • stretch

2. strength

  • 3 x 8 : sumo deadlift @ 70-75% of max dl
  • 2 x 5 : deadlift @ working weight for wod.

5 rounds

1-min amrap at each

  • assault bike
  • box jump overs
  • deadlift (225/155)

1-min rest

*score is total # of reps completed over 5 rounds*

WOD – 081318

1. warm up  :

  • 10 passthroughs @ top/bottom of squat
  • shoulder mobility
  • 5 strict pull ups
  • 5 behind the neck press
  • 5 ohs
  • 5 snatch balance
  • stretch

2. strength

  • 3 x 10 : ohs
  • 3 x 5 :snatch balance

for time (14-min)

3 – 6 – 9 – 12 – 15

  • ohs (95/65)
  • toes to bar

WOD – 081218

1. med ball warm up w/partner (2 sets)

  • chest pass
  • squat toss
  • chest pass holding bottom of squat
  • med ball sit up exchange
  • stretch

recap med ball clean

5 rounds

every 6-min

  • 15 wall ball
  • 15 med ball sit ups
  • 15 med ball cleans
  • 200 m run

WOD – 081118

1. warm up :

  • 10 kossak squats
  • 10 passthoughs @ top & bottom of squat
  • 5 muscle snatch (shin)
  • 5 snatch drops
  • 5 snatch push press
  • stretch

2. build to a heavy set of : (6 sets)

  • 1 power snatch
  • 1 squat snatch
  • 1 hang snatch

for time w/ alternating each min with partner

  • 60 power snatch (135/95)
  • emom : 5 burpees over bar

 

One person working at a time

P1: will start with 5 burpees then amrap power snatch for remaining time

P2: at next min partner 2 will perform 5 burpees then amrap power snatch

*follow this outline until 60 reps are completed*