Wednesday:
Toes to Bars
Thrusters 115/85
10-1
Hurricane
"Hurricane"
8 RDS
Two minutes to complete:
100 M sprint
1 clean and Jerk 240/155
AMRAP MU/ring dips
Score is ring work
90 sec res
SNATCH EMOM
EMOM
2 Full snatch 185/115
10 RDS
Part B:
Max Plank Hold
Partner WOD
Partner WOD
Start with 500m run
100 WB 20/14 switch every 5
80 DB thruster 45/25 switch every 5
60 Burpee BJ 24/20 switch every 5
Made for Cain
Made for Cain
9-7-5
Full cleans 225/155
HDST 4" deficit/ 2"
Deadly
Part A:
Press from rack: 3-3-3-3
Part B:
"Deadly"
100 J.Squats
100 KBS 2/1.5
100 DU
100 H-R Push Ups
4 cycle met-con
3 min on 90 sec off
4 cycles
3 burpees
6 Wall Ball 20/16
9 Bj 24"/20"
Badger
Hero WOD "Badger"
3RFT
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
30 Pull-ups
Run 800 meters
Part B: Clean sweat!
Strength Day Sept 2013
"Strength Day"
On the two minutes
3 Dead lift 405/285
6 ring dips
10 rds
Part B ; Mobility
Good Monday
"Good Monday"
Part A
Work up to a heavy hang clean
Part B:
Row 1000M
Push Jerk 155/105 50 reps
25 Pwr cleans
Partner WOD
Sunday:
Partner WOD
Teams of two:
All runs are done together, all work is divided as per athletes desire
Run 200M
30 Pwr Snatch 115/85
Run 200M
30 Thrusters 115/85
Run 200M
30 SDHP 115/85
Run 200M
30 SDHP 115/85
Run 200M
30 Thrusters 115/85
Run 200M
30 Pwr Snatches 115/85
Cyclone!
Cyclone!
Part A:
7 RFT
5 Burpee MU
5 Fr squats at 205/135
Part B;
2 min DU test
Clean and Jerk Complex
Clean and Jerk Complex:
1 Full clean
1 Hang Full Clean
1 Jerk
On the two minutes for 12 rds
Increase weight by 20lbs/ 10lbs every two rounds if successful
Rx starting weight: 205/125
Benchmark 'Helen'
"Helen"
3 RFT
400M run
21 KBS 1.5/1
12 Pull Ups
Row first? That's nice.
Part A ; 500M row
Rest 8 min
Part B : 7 MIN AMRAP
3 Handstands
6 Deads 225/155
9 squats
Squat and Jump, just the basics.
Tuesday:
Start with a 200 M run then:
10-1 of
185 Back squats ( from the floor)
28"/ 20" BJ
Finish with 200M run
Mobility: Couch stretch
Happy Monday!
100 wall balls
2 Rope climbs
80 sit-ups
2 rope climbs
60 push ups
2 rope climbs
40 J.lunges
2 rope climbs
20 Burpees
2 rope climbs
Twice the Fun
Part A:
4 min AMRAP
3 Tire Flips
4 clean and jerks 185/115
5 MU
Rest 10 min
Part B:
"Football drill"
Hop through 4 tires then
50M sprint
Walk back 50 m
One athlete at a time
Every athlete does it 6 times
Kaboom!
Part A : 1000M row
Part B:
10 Thrusters 115/85
10 Sumo Deadlift High Pull 115/85
10 Push Ups
10 MIn AMRAP
4 Cycle Met Con
4 cycle met con6 KBS 2/1.5 5 OHS 2/1.5 4 TGU (2 each arm)