WOD – 101218

1. warm up

2 x 400m run + :30 rest

2. accesory work

  • 2 x 8 : single arm db press
  • 2x across : OH kb walk

3 rounds

  • 400 m run
  • 30 kb swings (32/24)
  • 15 hspu

WOD – 101118

1. warm up

  • 2 x 30 “unbroken” double unders (2-min practice)
  • 10 kossak
  • 10 squat w/ kb press out
  • stretch

2. back squat

  • 2-3 sets to build to 75%
  • 6 x 6 @ 75%
    • rest 2-3 min between sets

4 rounds : every 4 – min

  • 30 double unders
  • 8 ohs (115/75)
  • 4 bar muscle ups

WOD- 101018

1. warm up

10 inch worms w/ push ups
10 hanging leg raises
10 box jumps
2 sets :
10 good mornings
10 deadlift (2nd set @ light weight)
stretch
3 x 6 : deadlift  (don’t exceed 275/185)
emom : 18-min
1. 10 burpees box jump overs (24/20)
2. 12 deadlift (225/155)
3. 14 t2b
cool down
standing straddle
pigeon
saddle

WOD – 100918

1. warm up

  • 10 walking lunges
  • 10 kossak
  • 800 m run

2. clean & jerks

  • 2 sets : 1 hang clean (bologna) & jerk, build to starting weight
  • 6 sets : every :90 w/increasing weight
    • 1 hang clean (bologna) & jerk

for time (18-min)

  • 30 “single” clean & jerks (165/115)
  • 1-mile run

*Scaling : use 75-80% of max, weight should be heavy that you NEED to do 1 rep at a time*

WOD – 100818

1. warm up

  • 15 cal bike
  • 10 passthrough + ohs
  • 15 cal row
  • 5 muscle snatch + ohs
  • 5 hang power snatch
  • 5 power snatch
  • 200 m run

2. snatch

  • 4 sets :30 amrap power snatch @ 65-70% + :90 rest
    • goal is 4-6 reps each amrap

 

3 rounds : every 6-min

  • 15/12 cal bike
  • 10 power snatch (95/65)
  • 20/18 cal row
  • 200 m run

WOD – 100718

2 rounds

4-min amrap

  • buy in : 200 m run
  • 10 push up
  • 10 sit ups

2-min rest

4-min amrap

  • buy in : 200 m run
  • max kb swings

2-min rest

4-min amrap

  • buy in : 200 m run
  • max burpee box jump overs

WOD – 100618

1. warm up

  • 50 double unders
  • 10 air squats
  • 10 kossak
  • 10 wall ball w/ pause at bottom
  • 10 hanging leg raises

2. back squat : 1rm

8 rounds w/partner

  • 30 double unders
  • 18 wall ball
  • 9 t2b

*alternating FULL rounds with partner, 4 rounds each*

WOD – 100518

warm up

  • 3-min row (24-28 s/m)
  • shoulder mobility
  • pull up drill (reverse “tabata”)
    • kipping
    • strict pull ups
    • 2 kips + 1 kipping pull up
    • 3-5 kipping pull ups
  • 5 db snatch (each arm)
  • stretch

min 00:00 – 6:00

  • row 1000/800 m

min 6:00 – 12:00

  • 2 rounds
    • 21 alternating arm db snatch (50/35)
    • 21 pull ups

min 12:00 – 18 : 00

  • row 1000/800 m

min 18:00 – 24: 00

  • 2 rounds
    • 21 alternating arm db snatch
    • 14 chest to bar

min 24:00 – 30:00

  • row 1000/800m

min 30:00 – 36:00

2 rounds

  • 21 alternating arm db snatch
  • 7 bar muscle ups

*each set should take approx. 4 min, scale accordingly*

WOD – 100418

1. warm up

  • 10 walking lunge steps (forward/backwards)
  • 10 inch worms w/ push ups
  • stretch

2. strength

  • 3 x 10 single arm db press (:30 break between arms)
  • 2x across : OH db/kb walk (:60 break between sets)

 

emom (15-min)

  1. 8 burpee box jump overs (24/20)
  2. 10 hspu/15 hand release push ups
  3. 12 front rack db walking lunges (50/35)

cash out : 50 burpees to target (5-min cap)

*scaling : lunges – choose a weight that you can complete 12 unbroken walking lunge steps

WOD – 100318

1. warm up

  • 15 cal bike
  • 10 single arm db thrusters
  • :60 squat hold
  • run 400 m

2. back squat : 3 x 10 @ 70%

rest 2-3 min between sets

*saturday we will test our 1rm*

4 rounds (18-min)

  • 15/12 cal bike
  • 12 thrusters (95/65)
  • 400 m run