WOD – 100218

1. warm up

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

1 x 5 :

  • muscle clean
  • front squat
  • hang power clean
  • stretch

2. hang clean

  • 2 sets : build to starting weight (60-70%)
  • 6 sets : 1-2 min break between sets
    • 1 hang clean (above knee) + 1 bologna

for time (14-min)

  • 50 double unders
  • 21 hang power cleans (155/105)
  • 10 burpees over bar
  • 50 double unders
  • 15 hang power cleans
  • 10 burpees over bar
  • 50 double unders
  • 9 hang power cleans
  • 10 burpees over bar

cool down

  • :30 samson stretch (each leg)
  • :60 lizard pose
  • 2 min pidgeon (each leg)
  • 2 min standing straddle

WOD – 100119

1. warm up 2 sets @ moderate pace in any order

  • 250m row
  • 10 : push ups w/ shoulder tap
  • 3 : strict pull ups w/ 5 second negative

2. strength

  • 2 x 3 : shoulder press + push press (light weight)
  • 3 x 2 : shoulder press @ 75-80%
  • 3 x 5 : push press (increase weight each set)

4 rounds : every 6 – min

  • 20/18 cal row
  • 15 shoulder to oh (115/75)
  • 20/18 cal row
  • 15 pull ups

 

WOD – 093018

30 – min amrap

  • 400 m run
  • 30 hand release push ups
  • 20 db front squats (50/35)
  • 15 burpees

WOD – 092918

1. warm up

  • p 1 : 3-min row @ 24- 28 s/m
  • p2 :
    • 10 passthroughs + ohs
    • 3 muscle snatch
    • 3 ohs
    • 3 hang power snatch
    • 3 power snatch + ohs

2. snatch : emom

  • min 1 – 2 : 2 @ 70%
  • min 3- 4 : 1 @ 80%
  • min 5 – 6 : 1 @ 85 – 90%
  • min 7 – 12 : max out

for time w/ partner

  • 800 m run
    • 30 cal row
    • 30 power snatch (115/75)
    • 30 cal row
    • 20 power snatch (135/85)
    • 30 cal row
    • 10 power snatch (155/105)
  • 800 m run

 

*run together, split row in half, divide snatch as you please*

*Barbell Club will be light snatch technique.  recommended to do bbc then MAX OUT snatch during 11am class*

WOD – 092818

1. warm up

  • 2 x 30 “unbroken” double unders (or 2-min practice)
  • shoulder mobility
  • pull up ddrill
  • stretch

1 x 5 :

  • muscle clean
  • hang power clean
  • power clean
  • stretch

2. E2mom – 8-min

  • 2 power cleans (warm up for wod don’t pass 80%)

for time (20-min)

  • 100 double unders
  • 30 pull ups
  • 100 double unders
  • 30 power cleans (155/105)
  • 100 double unders
  • 30 pull ups
  • 100 double unders

WOD – 092718

1. warm up

  • 2 x 400 m run
  • 10 walking lunge steps (forward & backwards)
  • 10 push ups with shoulder taps
  • stretch

skill

  • 10 single arm db press (each arm)
  • max handstand hold
  • 10 db thrusters @ weight for WOD.
  • hspu progressions
    • 3 sets @ hardest progression

 

for time (22-min)

  • 21 hspu
  • 200 m run
  • 21 db thrusters (50/35)
  • 15 hspu
  • 400 m run
  • 15 db thrusters
  • 9 hspu
  • 800 m run
  • 9 db thrusters

WOD – 092618

1. warm up:

  • 3-min row @ moderate pace (s/m 26-30)
  • shoulder mobility
  • 10 kips
  • :60 sum0 squat hold
  • 10 straight leg toes to bar (or hanging leg raises)
  • stretch

2. back squat : 3 x 10 @ 65%

emom : 20-min

  1. 18 box jump overs (24/20)
  2. 15/12 cal row
  3. 12 t2b
  4. 9 burpees to target

 

WOD – 092518

1. warm up :

  • 15 cal bike
  • 10 kb squat w/press out
  • 5 inch worms w/push ups
  • stretch

1 x 3 :

  • muscle clean + front squat
  • hang power clean + push press
  • power clean + front squat (practice footwork)
  • squat clean + push jerk

2. clean & jerk

  • 3-4 sets to build to 75-80% of max
  • e2mom x 5
    • 1 squat clean and jerk (increase weight each set. Goal is to hit 3 sets above 90%)

4 rounds

  • 15/12 cal bike
  • 10 burpess over bar
  • 5 clean & jerks

2-min rest between each round

men : (135, 155, 185, 225)

women (85, 95, 115, 125)

WOD – 092419

1. warm up

  • 2 x 250 m row :30 rest
  • 10 good mornings
  • 10 deadlift
  • stretch
  • 10 halting deadlifts (light weight)
  • stretch

2. halting deadlift 3 x 10 @ 60-65% of max deadlift

20-min amrap

  • 250 m row
  • 20 deadlift (225/155)
  • 10 muscle ups

*one round should take 5-6 min, scale accordingly*

 

 

WOD – 092318

6 rounds : every 5 – min

  • 15 push ups
  • 15 air squats
  • 15 toes to post
  • 400 m run