8.17.17

team of 2
P1 60 Wall Balls P2 60 Slam Balls
P2 60 Wall Balls P1 60 Slam Balls

P1 30 Box Jumps P2 30 Burpees
P2 30 Box Jumps P1 30 Burpees

P1 10 1Arm OHS P2 400m Run
P2 10 1Arm OHS P1 400m Run

Weights posted WODIFY

Coach can workout to make even number

Work is done at the same time, but all reps must be completed before athletes can change over.  

8.16.17

Power Clean or Full Clean

Front Squat

Push Press

Power Jerk or Split Jerk 

 

Conditioning 

30 Clean and Jerks 135/95
5 Box Jumps EMOM 24/20

Upon 3 2 1 GO, Athlete starts with 5 box jumps  

8.15.17

Strength 

5/4/4/3/2/1 

Heavy as Possible Thruster 

Conditioning 

20min AMRAP

5 Power Clean 155/105

10 T2B

15 Air Squats

8.14.17

Conditioning 

Open 11.1 and 14.1

10 Min AMRAP

30 Double Unders

15 Power Snatches 75/55

 

Extra Credit

2 rounds

Max Push Ups

8.11.17

warm up 

coach picks

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Strength: Back Squat

2-2-2-2-2

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WOD

For Time:

100 wall balls 20/14

every 2 mins row 7 Burpees

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Cool down: 200 m walk

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Extra Credit: 100 AMSU

8.10.17

Warm up

400 m run 

10 push ups

10 air squats

25 pvc pass throughs

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Mobility:

ROMWOD

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WOD:

15 min AMRAP of:

1 pull up

2 push ups

3 air squat 

2 pull ups 

4 push ups

6 air squats

etc etc etc

rounds go up by two reps each time. As soon as you break hit a 400 m run!

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Cool down: 200 m walk 

8.9.17

Warm up

coach picks

_______________

Strength: Front Squat

3-3-3

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WOD: 

For Time:

21 cal row

21 squat cleans 155/105

21 kipping HSPU

15 cal row

15 squat cleans 185/125

15 strict HSPU

9 cal row

9 squat cleans 205/135

9 deficit strict HSPU 6″/4″

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Cool down: 200 m walk 

8.8.17

Warm up

coach picks

*Mobility circle included*

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Strength: 

weighted pull ups

3-3-3-3-3 

Bench press

10-8-6-4-2

(one group does bench while the other does pull ups then switch)

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WOD:

EMOM for 14 mins

even: 10 alternating lunges 155/105

odd: 10 burpees

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Cool down: 200 m walk

8.3.17

Warm up

10 mins of movement 

#FREEPLAY 

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Mobility:

ROMWOD

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WOD:

80 AMSU

60 Air Squats

40 box jumps

20 alternating pistols

10 burpees

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Cool down: 200 m walk 

8.1.17

Warm up 

coach picks

_________________

Gymnastics: 

75 dips for time

scaled is tricep dips

Rx Plus is ring dips

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WOD

6 rounds 

400 m run 

25 burpees

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Cool down: 200 m walk