WOD – 102218

1. warm up

  • 500 m row
  • 10 passthroughs + ohs
  • 10 squats w/press out
  • shoulder mobility

1 x 3 :

  • muscle snatch + ohs
  • hang power snatch
  • power snatch

2. snatch

4 sets :30 amrap power snatch @ 75-80% + :90 rest

  • goal is 3-5 reps each amrap

for time

27 – 21 – 15 – 9

  • row for cal
  • power snatch (75/55)

WOD – 102118

30 min amrap

  • 50 double unders
  • 30 lunges (15each leg)
  • 20 dB clean and jerks
  • 10 burpees

WOD – 102018

1. warm up :

  • p1 : row 20 cal
  • p2 : 1 round of “cindy”

2. split jerk

  • 3 x 2 : tall jerks
  • 5 x 3 : e2mom split jerks @ 65-70%

5 rounds (each)

:90 on/:90 off

  • 10/8 cal row
  • 8 pull ups
  • amrap shoulder to oh in remaining time (135/95)

WOD – 101918

1. warm up

  • 10 inch worms w/push ups
  • 10 good mornings
  • 10 deadlifts
  • :30 handstand hand
  • 10 deadlift @ moderate weight
  • 5 hspu/10 hand release push ups
  • stretch

2. halting deadlift : 3 x 10 @ 65-70%

  • *3 second pause at knee, then finish rep*

15-min amrap

  • 15 deadlift (225/155)
  • 12 box jump overs (24/20)
  • 9 hspu

WOD – 101818

1. warm up

  • 2 x 50 “unbroken” double unders (2-min practice)
  • 2 x :20 ring stabilization @ top/bottom
  • 2 x 400 m run + :30 rest
  • stretch

2. muscle up progression (3 sets, 3-5 reps)

  • practice kipping on rings w/ false grip
  • false grip strict pull ups
  • strict rings dips
  • muscle ups

20-min amrap

  • 400 m run
  • 100 double unders
  • 10 muscle ups

WOD – 101718

1. warm up

  • 3-min moderate pace bike
  • 10 passthroughs + ohs
  • :60 seal pose
  • 10 “wall loving” squats
  • stretch

1 x 3 :

  • muscle snatch + ohs
  • hang power snatch
  • power snatch

2. snatch

  • 4 sets :30 amrap power snatch @ 70-75% + :90 rest
    • goal is 4+ reps each amrap

5 rounds

every 4 – min

  • 12/10 cal bike
  • 8 burpees over bar
  • 4 power snatch @ 70-75% (if you did NOT maintain 4+ reps every :30, drop 10-15lbs)

WOD – 101618

1. warm up

  • 200 m run
  • 10 kossak
  • 10 squats w press out
  • 10 hanging leg raises

2. back squat : 6 x 5 @ 80%

  • 2-3 warm up sets to build to working weight (80% of 1rm)
  • rest 2-3 min between working sets

for time (22-min)

  • 3, 6, 9, 12, 15
    • wall ball
    • t2b

800 m run

  • 15, 12, 9, 6, 3
    • t2b
    • wall ball

WOD – 111518

1. warm up

  • 10 walking lunges
  • 10 inch worms w/push ups
  • shoulder mobility
  • :30 handstand hold
  • stretch

2. clean & jerk

  • 2 – 3 sets to build to 70-75%
  • e2mom
    • 1-2 : 2 cleans + 2 jerk @ 70-75%
    • 3-4 : 2 cleans + 1 jerk @ 75-80%
    • 5-6 : 1 clean + 1 jerk @ 80-85%
    • min 12-20 : 1 clean & jerk .. max out!

for time (18-min)

  • 20 clean & jerk (185/135)
  • 30 burpees over bar
  • 40 chest to bar

WOD – 101418

4 rounds

every 8 – min

  • 20 jumping lunges
  • 15 sit ups
  • 30 push ups
  • 15 sit ups
  • 20 jumping lunges
  • 200 m run

WOD – 101318

1. warm up : emom x 9

  1. 10/8 cal bike
  2. 12/10 cal row
  3. 10 wall ball

stretch

3 rounds for time w/partner

  • 50 cal row
  • 10 synchronized burpees
  • 50 wall ball
  • 10 synchronized burpees
  • 50 cal bike