WOD 3/30/18
Friday WOD Focus: Front Squat 3RM; 95% 90% ===================================== Metcon: 3 Rounds for Time
400m Run w/WallBall or weight vest
20 KB Swings 53/35
10 Push-ups
**If using a vest, must wear for entire workout** ===================================== Accessory: Stiff Leg Deadlift (SLDL) 4 x 5
WOD 3/29/18
Thursday WOD Focus: Clean High Pull + Power Clean + Hang Clean (1+1+1)RM; 95%; 90% ===================================== Metcon: For Time (25 Min Cap): 50 WallBalls 20/14
50 DL's 95/65
40 WallBalls
40 Pull-ups
30 WallBalls
30 Hang Power Cleans 95/65
20 WallBalls
20 Burpees
10 WallBalls
10 Push Press 95/65
5 WallBalls
5 Ring MU's sx: 5 Bar MU's or 10 pull-ups and 10 ring dips ===================================== Accessory: 3 Rounds:
10 Hollow Rocks
10 V-ups
10
WOD 3/28/18
Wednesday WOD Focus 1: Back Squat 5RM; 95%; 90% Focus 2: Jumping Quarter Squats 5x3 @30-40% of 1RM ===================================== Metcon: TABATTA
8 rounds (4min) - Box Jumps 20"
6 rounds (3min) - Burpees
4 rounds (2min) - MedBall Cleans 20/14
2 rounds (1min) - Ring Dips (Scaled - Box Dips) ===================================== Accessory: 50 GHD Back Extensions or 100 Back Extensions on the ground (Break up as needed)
WOD 3/27/18
Tuesday WOD Focus 1: Snatch High Pull + Power Snatch + Hang Snatch (1+1+1)RM; 95%; 90% Focus 2: Snatch Long Pull 3x5 @30-50% of Power Snatch ========================================= Metcon: 9min AMRAP RX 3-6-9-12-15... T2B OHS 115/85 – Scaled 3-6-9-12-15... K2E OHS 75/55 ========================================== Accessory: Max Effort Set Ring MU's, Bar MU's, C2B, Pull-ups, or Banded Strict Pull-ups
WOD 3/26/18
Monday WOD Focus: Push Press + Jerk (5+1)RM; 95%; 90% ========================================== Metcon: 15min EMOM RX Min 1: 10 HSPU's
Min 2: 50 Double Unders
Min 3: 200m Sprint! –
Scaled
Min 1: 5 HSPU's or 3 Wall Walks
Min 2: Max Effort DU's or DU attempts in 40 seconds
Min 3: 200m Sprint! ========================================== Accessory: Weighted Lunge 3x5(each leg)
WODs for the Week 3/26/18
This cycle we will be announcing the workouts every morning rather than at the beginning of the week. Check back regularly for updates.
WODs for the Week 3/19/18
Monday Focus:
Back Squat – 5x5
Building to 5RM attempts. First working set should be around 65% of your 1RM Metcon:
For Time 21 – 15 – 9
KB Swings 55/35 (Sx 35/20) (RX+ 70/55)
Wall Balls 20/14
Burpees Score= 5RM/Time Tuesday Focus:
Complex of Clean DL, Clean Pull, Power Clean
5 sets with first working set at 70% of 1 RM, build each load Metcon:
12 Minute AMRAP
200m Run
5 Ring Dips (SX 5 Banded Ring Dips or 10 Box/Bench Dips)
10 Hang Power Cleans 115/75 (SX 95
WODs for the Week 2/5/18
Hope you all survived 18.2! Monday Strength:
Deadlift
Every 1:30 for 12 (8 Sets)
Deadlift x 6 @ 60% of 1RM Conditioning:
4 Rounds for Time
12 Hang Cleans (95/65)
12 Burpee Box Jump Accessory:
2 Rounds (Not For Time)
15 Hammer Curl / Arm
15-20 Band Face Pull
15-20 Tricep Pushdown Tuesday Strength:
1) Split Jerk
5 minute EMOM Drop to split x4
Click for demo: https://youtu.be/wt7gv6lddeY (Start with empty barbell and increase weight each set if needed (This is a foot
