12.10.16

warm up:

coach picks

______________

Mobility:

wrists

_____________________

WOD:

3 rounds for time:

75 DU

200 m farmers carry 70/53 

_______________________________

Cool down: 200 m walk 

_______________________

Extra Credit: 200 m walking lunges

9.22.16

snatch

warm up

coach picks

_________________________

Skill/Strength

6 sets

1 power clean

1 squat clean

2 split jerks

(increase weight)

__________________________

WOD

FOR TIME

3 rounds

200 m farmers carry 53’s and 35’s

10 sandbag over the shoulders

10 sandbag squats

________________________________

Cool down: 200 m walk

________________________________

Extra Credit: Snatch Grip RDL

5 x 3 @ + 10 lb of 1 RM Snatch

8.23.16

tired

Warm up

coach picks

_________________________

Strength: Back Squat 5 x 10 add 5 lbs

______________

WOD

2 rounds

200 m run 

200 m farmers carry 2×70/53

20 turkish get ups 70/53

rest 3 mins

_______________________________________

Cool down: 200 m walk 

_______________________________

Extra Credit: front rack lunges 5 x 10 (increase weight)

 

6.28.16

Warm up:

coach picks

_______________

WOD: For time

400 m farmers carry 70/53 (one in each hand)

30 OHS 135/95

20 burpee ring muscle ups

10 OTS Atlas Stone 130/95

_______________________

Cool down:

200 m walk

5.6.16 Partner WOD

farmerscarry

warm up:

coach picks

________________

Skill/Strength: Atlas Stones

____________________

Partner WOD:

100 slam balls 25/20

100 axle bar deadlifts 155/105

100 sandbag cleans

200 m farmers carry 70/53 (2 kb’s) (any time a switch is made  or weight is set down both partners must complete 15 goblet squats)

____________________________

Cool down:

2oo m walk

5.4.16 Burpee test

burpee

Warm up

coach picks

_______________________________

Skill/test:

Max height box jump

_________________________________

WOD:

7 min AMRAP

burpees

____________________________

Cool down:

200 m walk 

_________________________________

Extra Credit:

200 m farmers carry 53/35

1.19.16

dontenjoy

Warm up:

coach picks

_________________

Strength:

Deadlift

70% x 3, 80% x 3, 90% x 3

____________________________

WOD:

3 rounds for time:

200 m farmers carry 70/50 DB’s (1 for each hand)

20 slam balls 25/20

7 burpees

__________________________________

Cool down:

200 m walk

8.24.15

doesntlift

Warm up:

coaches choice

_____________________

Strength:

1 RM Clean

______________________

WOD:

Partner WOD

For time:

600 m farmers carry 90/70

any time there’s a switch there’s a 15 air squat penalty

__________________

Cool down: 500 m r0w

6.12.15 Strongman Day

strongman

Warm up:

 500 m row

6 toes to bar

15 high and outsides (pvc clean grip)

30 sec handstand hold

12 mountain climbers

10 air squats

________________

Skill:

Keg cleans

_________________

WOD:

6 rounds for time (teams of 2)

*Split work any way needed*

10 tire flips

30 slam balls 25/20

100 m farmers carry

_______________________

Cool down:

200 m walk

____________________

Extra Credit: 

20 sledgehammer hits on the tire