9.16.16

friday

Warm up

coach picks

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Partner WOD

For time:

100 DU

800 m run

50 HSPU’s

30 BMU

800 m run

100 DU

(all work can be split besides the runs *run together*)

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Cool down: 200 m walk

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Extra Credit:

Front Squat

3-3-3-3-3

8.23.16

tired

Warm up

coach picks

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Strength: Back Squat 5 x 10 add 5 lbs

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WOD

2 rounds

200 m run 

200 m farmers carry 2×70/53

20 turkish get ups 70/53

rest 3 mins

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Cool down: 200 m walk 

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

 

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

7.25.16

image (2)

warm up:

coach picks

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Skill:

rope climbs

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WOD:

3 rounds for time:

400 m run

15 power snatch 115/80

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Cool down:

200 m walk

6.30.16

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Warm up:

coach picks

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Mobility: shoulders and shins

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WOD:

For time:

800 m  run 

30 push press 115/75

600 m run 

20 power cleans 135/95

400 m run 

10 deadlifts 185/125

200 m run 

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Cool down: 200 m walk

6.21.16

leo

Warm up:

coach picks

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Mobility:

lats

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WOD:

15 minutes to complete:

10 power cleans and jerks 135/95

400 m run 

8 power cleans and jerks 155/105

200 m run 

6 power cleans and jerks 185/135

100 m sprint

4 power cleans and jerks 205/145

Remainder of time complete as many clean and jerks @ 225/155 as possible. 

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cool down: 200 m walk

5.23.16 HELEN

let it grow

Warm up:

coach picks

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Mobility: roll out lats

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WOD:

“Helen”

3 rounds for time:

400 m run

21 KBS 53/35

12 pull ups

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Cool down: 

200 m walk 

5.16.16

squats

Warm up

coach picks

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Strength: Front Squat

75% X 5, 85% X 3, 95% X 1+

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WOD:

21-18-15-12-9-6-3

thrusters 95/65

200 m run

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Cool down: 200 m walk 

5.12.16 BRING A FRIEND DAY!

deadlift shoes

Warm up:

coach picks

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Strength: Good Mornings

at a light to moderate weight for you. Barbell alone should suffice for most. Or PVC for our friends.

3×5

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WOD:

For time: 

(18 min. cap)

200 m  run 

15 OTB burpees

15 deadlifts 95/65

200 m run 

20 OTB burpees

20 deadlifts 135/95

200 m run 

25 OTB burpees

25 deadlifts 155/105

200 m run

30 OTB burpees

30 deadlifts 185/135

200 m run 

35 OTB burpees 

35 deadlifts 225/155

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Cool down: 200 m walk 

4.12.16 1 RM clean and jerk

  • weightlifting singlet

Coach picks

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Strength:

1 RM Clean and Jerk

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WOD:

5 rounds for time

(65% of your 1 RM)

1 power clean

1 full clean

1 full clean and power jerk

1 full clean and split jerk

200 m run

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Cool down:

200 m walk