11.12.15

cool story bro

warm up:

coaches choice

_______________________

Mobility:

lats

____________________

WOD

2 min AMRAP

clean and jerks 185/135

rest 3 min

1:45 AMRAP

clean and jerks 155/105

rest 3 min

1:30 AMRAP

clean and jerk 135/95

rest 3 min

1:15 AMRAP

clean and jerk 115/80

rest 3 min

1:00 min AMRAP

clean and jerk 95/65

score= total reps

-_________________-

Cool down:

200 m walk bro

11.2.15

tampon

Warm up:

coaches choice

___________________

Strength:

 Deadlift :75% x 5, 85% x 3, 95% x 1+

___________________

WOD:

15 min AMRAP

20 KB swings 53/35

10 ring dips

15 t2b

______________________

Cool down:

200 m walk

10.7.15

gunshow

Warm up:

coaches choice

_____________________

Strength: 

1 RM bench press

____________________

WOD:

10 min AMRAP

15 wall balls 20/14

10 KB Swings 53/35

_______________________

Cool down:

200 m walk

9.24.15

snatchemom

Warm up:

coaches choice

___________________

Skill:

(whichever level you are at)

pull ups

kipping pull up

butterfly pull up

_________________

Strength:

10 min EMOM

power snatch 2 reps “on the minute”

at a moderate weight for you.

___________________________________

WOD:

8 min AMRAP

10 hang power snatch 75/55

5 t2b

___________________

Cool down:

200 m walk

9.21.15

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Warm up

coaches choice

_______________________

WOD:

“Incredible Hulk”

20 min AMRAP

5 DL 115/75

5 hang power clean 115/75

5 front squats 115/75

5 push presses 115/75

5 back squats 115/75

___________________________________

Cool down:

200 m walk

9.11.15 Never Forget

never forget

Warm up:

coaches choice

_______________

Mobility:

QL

_________________

WOD:

Partner WOD

20:01 min AMRAP

9 tire flips

11 over the tire jumps (over and back=1)

21 axle bar DL 185 (160 # on bar)/130 (110 # on bar)

________________________

Cool down:

200 m walk

7.29.15

nutrition

Warm up:

500 m row

10 burpees

5 ring dips

20 shoulder dislocates

10 burpees

___________________________

Strength:

Press

65% x 5

75% x 5

85% x 5

_______________________________

WOD:

8 min AMRAP

12 KB snatch 53/35

10 push ups

______________________

Cool down:

200 m walk

_______________________________

Extra Credit:

3 rope climbs

7.24.15

arthur

Warm up:

400 m run

12 kb thrusters (6 each arm)

perfect stretch across box floor

15 shoulder dislocates

10 air squats

30 sec hollow body hold on bar

10 wrist rotations each side

_________________

Strength: 

1 RM Back Squat

________________

WOD:

20 min AMRAP

50 DU’s

30 wall balls 20/14

10 t2b

_____________________

Cool down: 200 m walk

 

 

7.22.15

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Warm Up:

400 m run

10 OHS with PVC

20 shoulder dislocates

5 jumping pull ups (arms bent feet on ground)

10 leg swings (each side)

20 sec small arm circles 

 20 sec large arm circles

________________

Skill:

t2b

_________________

WOD: 

5 min AMRAP

5 OHS 75/55

25 DU

2 min rest

4 min AMRAP

5 front squats 95/65

5 pull ups

2 min rest

3 min AMRAP

10 KB swings (Russian) 70/53

3 HSPU

___________________

Cool down:

200 m walk immediately following WOD

________________________

EXTRA CREDIT:

10 mins shoulder mobility

7.21.15

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Warm up:

15 easy pulls on rower

5 t2b

5 good mornings with bar

15 med pulls on rower

10 thrusters with bar

5 bridge ups

15 hard pulls on rower

10 good mornings with bar

____________________

Strength:

12 mins to find

Deadlift 1 RM

____________________

WOD:

12 min AMRAP

15 cal row

10 weighted AMSU 20/14 (medballs)

*ball must touch behind your head*

3 Deadlift 325/225

_________________

Cool down:

200 m walk/jog 

then 

QL stretch