WOD – 112516

1. 2 sets:

  • 15 air squats
  • 5 push press
  • 5 sdhp
  • stretch

2. complete the following : (15-min)

  • 2 x 5 : of each movement
    • wall ball
    • sdhp
    • box jumps (20″)
    • push press
  • row 15 calories
  • mobility

“fight gone bad”

3 rounds

1-min amrap at each

  • wall ball (20/14)
  • sdhp (75/55)
  • box jump (20″)
  • push press (75/55)
  • row for calories

1-min rest

 

WOD – 112316

1. 2 x 5 :

  • run 200 m
  • muscle clean
  • hang power clean
  • push press
  • power clean
  • push jerk
  • stretch

2. build to a difficult set of :

  • 1 power clean
  • 1 push press
  • 1 squat clean
  • 1 push jerk

3 rounds

4-min amrap:

  • 200 m run
  • 10 burpees over the bar
  • max clean & jerks (135/95)

2-min rest

 

WOD – 112216

1.  2 sets :

  • 10 good mornings
  • 10 deadlift
  • 10 sumo inch worms
  • :30 handstand hold
  • stretch

2. complete the following :

  • 3 sets : 3 strict + 5 kipping hspu
    • or work hardest progression
  • deadlift : 10 – 8 – 6
    • dont exceed 275/185

for time (16-min)

  • 30 cal row
  • 30 deadlift (225/155)
  • 30 hspu
  • 30 deadlift
  • 30 cal row

WOD – 112116

1. 2 sets :

  • 10 reverse lunges
  • 10 kossak
  • 1-min puppy dog
  • 15 air squats (hands overhead)
  • stretch

2. tempo back squats : 5 x 5 @ 65-70% of 1rm

  • 5 seconds down on coaches count

upon completion warm up OHS

8-min amrap

3 , 6 , 9 , 12 , 15 ……etc

  • ohs (95/65)
  • t2b

WOD – 111816

1.  2 sets :

  • 15 air squats
  • 10 kossak
  • 5 sumo deadlift
  • 5 high pull (sumo stance)
  • 5 sdhp
  • 5 push press
  • stretch

2. complete the following with your partner : (12-min)

  • 2 x 5 of :
    • sdhp
    • push press
  • 2 x 10 :
    • wall ball
    • box jumps
  • row 250 m

24-min Amrap

alternating with partner every :90 seconds

  • 15 wall ball
  • 15 sdhp (75/55)
  • 15 box jumps (20″)
  • 15 push press (75/55)
  • 15 cal rower

partner 1 will complete AMRAP in :90, partner 2 will then continue from where partner 1 stopped and complete AMRAP in :90.  follow this partner until time expires

 

*Prep for “fight gone bad” Friday*

WOD – 111816

1. 3 x 3 :

  • 10 passthroughs + 10 ohs (pvc)
  • high pull
  • muscle snatch
  • sotts press
  • hang power snatch
  • sotts press
  • power snatch
  • stretch

2. power snatch :

4 rounds

  • 1-min max power snatch @ 60-65% of max (focus on receiving position)
  • 1-min max burpees to target
    • 2-min rest

 

 

 

WOD – 111716

1. 2 sets :

  • walking lunge forward/backward (across gym)
  • 10 kossak
  • 1-min squat hold
  • stretch

not for time

back squat

1 – 10 – 1 – 20 – 1 – 30

The goal is to hit a heavy lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

Upon completion at your own pace

  • seated straddle
  • pigeon (each side)
  • seated forward fold
  • bound angle

WOD – 111616

1. run 400m

2. 2 x 5 :

  • muscle clean
  • clean drop (full)
  • hang power clean
  • stretch

3. complete the following (10-min)

  • 3 x 5 : hang power clean (build to working weight)
  • mobility :  hip & lats

for time (30-min)

  • 800 m run
  • 40 burpees
  • 400 m run
  • 20 hang power clean (155/105)
  • 200 m run
  • 20 hang power clean
  • 400 m run
  • 40 burpees
  • 800 m run

 

 

WOD – 111516

1. 2 sets :

  • 10 kossak
  • 10 reverse lunges
  • 1-min puppy dog
  • 5 push press
  • 5 front squat
  • 5 thrusters
  • stretch

2. complete the following : (15-min)

  • 4 x 5 : thrusters (off floor/increasing weight)
  • practice t2b/kipping

4 rounds (14-min)

  • 10 thrusters (135/95)
  • 15 t2b