WOD – 120717

1. emom : 5 -min – 30 double unders

2 sets :

  • Shoulder mobility
  • OH db walk (2x across)

2. Complete the following :

  • 3 x 8 : single arm DB press
  • 2 x 10 : single arm high pull (kb or db)
  • 1 x 5 : alternating arm db snatch (warm up weight for workout)

for time (20-min)

100 – 80 – 60 – 40 – 20 : double unders

10 – 20 – 30 – 40 – 50 : alternating arm db snatch (50/35)

WOD – 120617

1. emom : 6 – min

  1. 15 cal row
  2. :45 plank (on hands)

2 x 3 :

  • high pull
  • muscle snatch
  • behind the neck press
  • ohs
  • hang power snatch
  • power snatch
  • stretch

2. snatch :

  • 2 x 2 : with light weight
    • hang power snatch
    • behind the neck press
    • ohs
    • power snatch
    • squat snatch
  • 5 sets :
    • 1 snatch (below knee)
    • 1 snatch (floor)

3 rounds

  • 1-min amrap row
  • 1-min amrap power snatch (75/55)
  • 1-min amrap toes to bar

rest 1 – min

 

WOD – 120517

1.  2 sets :

  • 10 air squats
  • 10 kossak
  • : 30 front squat hold (empty barbell)
  • stretch

2. front squat

  • 3 x 3 : build to 75%
  • e2mom :
    • 5 @ 75%
    • 3 @ 80%
    • 2 @ 85%
    • 5 @ 80%
    • 3 @ 85%
    • 2 @ 90%

5 rounds

  • 15 cal assault bike (max effort)
  • 20 wall ball
    • 1-2 min rest between sets

*hit each set at 100%,  hold nothing back*

WOD – 120417

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • 10 kips + 5 strict pull ups
  • stretch

2. deadlift : holding hook grip

2 x 5 : build to 70%

e2mom :

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 2 @ 90%

for time

  • 75 kb swings (24/16)
  • 50 pull ups
  • 25 burpee box jump overs (24/20)
  • 50 pull ups
  • 75 kb swings

WOD – 120317

Max cal row 45min
Switch every 20 cal
One partner rows at a time, the other partner will perform round 1: 25 sit-ups, round 2: 20squat clean thruster with wall ball, and round 3: 20 wall balls

WOD – 120217

1. 2 sets :

  • 10 passthroughs + ohs
  • 10 kossak
  • 10 reverse lunges
  • shoulder/hip mobility

2. 4 x 8 : ohs (off floor)

  • (don”t increase weight if you cannot break parallel)

12-min amrap

  • 200 m run
  • 20 db snatch (alternating arm)

 

 

9:30 –  “HOIST”

WOD – 120117

1. emom : 9 – min

  1. 15 cal row
  2. 10 kb hip extensions
  3. 5 strict pull ups

2. muscle up progressions (2-3 sets of each)

  • :20-:30 ring stabilization  @ top/bottom
  • 5 – 10 ring dips
  • kipping on rings
  • ring pull ups/muscle ups

3 rounds

  • 250 m row
  • 15 burpee box jump overs (24/20)
  • 10 muscle ups

WOD – 113017

1. warm up (across gym)

  • walking lunge
  • butt kicks
  • bear crawl
  • frankenstien

2. split jerk :

  • 3 x 3 : tall jerk
  • 3 x 2 : split jerk (build to 70-80% of max)
  • emom : 10-min
    • 1 split jerk @ 70-80%

 

emom : 18-min

  1. 15 kb swings (24/16)
  2. 12 burpees to target
  3. 20 OH alternating leg lunges (45/35)

WOD – 112917

1. 2 sets

  • 5 muscle clean
  • 5 front squat
  • 5 hang power clean
  • 5 power clean
  • shoulder/hip mobility
  • 10 push ups
  • :45 handstand hold

2. e2mom : (8 sets)

  • clean (off floor)
  • clean (below knee)
  • clean (hip)

for time (16-min)

15 – 12 – 9 – 6 – 3

  • power clean (135/95)
  • hspu

*scaling:

  • scale depth of hspu 1: 1
  • hspu off box 1 : 1
  • hand release push ups 2 : 1

WOD – 112817

1. 9 min : emom :

  • 30 double unders
  • :30 supinated bar hang
  • 10 reverse lunges (each leg)

2. snatch

  • 2 x 10 : ohs (light weight)
  • 5 sets : 3 – point snatch
    • high hang (hip)
    • hang (knee)
    • floor

12-min amrap

3, 6, 9, 12…….etc

  • power snatch (95/65)
  •  burpees over bar

*25 du at beginning of each set*