9.19.16

change

warm up

coach picks

____________________

Strength:

Back Squat

3×4 @ 75%

3×4 @ 80%

____________________________

WOD:

3 rounds

30 cal row

30 C2B

30 med ball sit ups 20/14

RX PLUS: C2B and 20/14

RX : pull ups and 20/14

Scaled: knees to elbow/knees to as high as possible 14/10

______________________________________

Cool down: 200 m walk

_______________________________

Extra Credit:

Squat Snatch

4-4-3-3-2-2-1-1

RX PLUS ATHLETES- Squat Snatch***without moving feet***

 

8.22.16

er

Warm up

coach picks

__________________________

Strength/skill

6 sets

1 power clean

1 touch and go squat clean

1 split jerk

_______________________________

WOD

3 rounds

20 C2B pull ups

20 ring dips

rest 90 secs

_________________________________

Cool down: 200 m walk

__________________________________

Extra Credit: Front squat

3-3-3-3-3

8.17.16

images (2)

warm up

coach picks

_______________________

Skill

freestanding handstand holds

and

ring dips

________________________________

WOD

AMRAP in 10 mins…..

40 burpee box jumps 24/20

40 pull ups

20 burpee box jumps 24/20

20 C2B pull ups

10 burpee box jumps 24/20

10 Bar Muscle ups

______________________________

Cool down: 

200 m walk 

_________________________

Extra Credit: 

MOBILITY- Lacrosse ball on pecs

8.13.16

WOD:

For time:

1600 m run

40 pull ups

15 deadlifts 275/185

800 m run

20 CTB

15 power cleans 185/125

400 m run

10 bar muscle ups

15 snatch 135/95

7.6.16

uncle sam

Warm up:

coach picks

_____________

Mobility:

psoas and lats

_______________

WOD:

AMRAP in 3 min

3 squat cleans 155/105

6 C2B

9 T2B

rest 2 min

AMRAP in 6 min

6 squat clean 155/105

9 C2B

12 T2B

rest 2 min

AMRAP in 9 min

9 squat cleans 155/105

12 C2B

15 T2B

_____________________

Cool down:

200 m walk

6.29.16

Warm up:

coach picks

_________________

WOD:

21-15-9

C2B

HSPU

Ring dips

floor press 135/95

______________________

Cool down:

200 m walk

6.16.16

hangry

Warm up:

coach picks

____________________

Skill:

pistols

__________________________

WOD:

12 min AMRAP

10 Kettle Bell sntaches 53/35

8 pistols

6 C2B

_________________________

Cool down: 200 m walk

____________________________

Cash out: ME plank hold

6.10.16

snooze

Warm up:

coach picks

____________________

Strength:

1 RM Snatch Balance

____________________

WOD:

12 min AMRAP

8 hang power snatch 95/65

6 box jump overs 24/20

4 pistols

________________________________

Cool down: 200 m walk

5.17.16

destroyed workout

Warm up:

coach picks

____________________

Mobility:

shoulders

__________________________

WOD:

5 rounds for time:

1 clean (full) 155/105

3 push press 155/105

5 split jerk 155/105

7 C2B

________________________

Cool down: 

200 m walk 

__________________________

Extra Credit: 

25 goblet squats

2.26.16 OPEN WOD 16.1

3 ways to fail

Warm up:

Coaches choice

______________________

Mobility:

Whatever goes with WOD

_____________________________

16.1

20 min AMRAP

25′ OH walking lunge 95/65

8 bar facing burpees

25′ OH walking lunge 95/65

8 C2B

______________________

Cool down:

200 m walk