Partner WOD
Part A: for rounds in 12 minutes switching every round
20 WB 20/14 (Master 16/12)
200m run
Part B: establish heaviest full clean for each athlete in 12 minutes
| A | 1 RM snatch |
| B | 1 RM clean and jerk |
"End of Week celebration"
"End of Week celebration"
30 min AMRAP
500m run
25 DB thrusters 35/25
50 DU
2 rope climbs
Master RX 25/20
"EVERY MINUTE"
"EVERY MINUTE"
Part A: MU progression week 2, 5 MU every 50 seconds for 5 rounds
Part B: Every minute for 20 minutes
odd minute - 5 hang cleans 165/115 and 5 strict HDSPU
even minute - 5 front squats 165/115 and 5 v-ups
Master Rx 135/85, kipping HDST
Oly program April 9
| A | Power snatch up to 80% of 1 RM snatch |
| B | 2 touch and go full snatch to heaviest load - lifting straps recommended |
| C | jerk from behind the neck to 1 RM - taken from rack |
| D | front squat 4X 3 at 80% |
"April Snatch Complex"
"April Snatch Complex"
Part A: Work up to a heavy Pwr snatch
Part B: On the two minutes snatch complex for 10 res
2 touch and go full snatch
Go up in weight every 2 successful rounds 10lbs/20lbs
Start at 60% of your 1 RM
" Double AMRAP"
" Double AMRAP"
Part A: 12 Pistol EMOM for 5 mins
Part B: For quality - 4X15 barbell sit ups
Part C: 5 C&J at 185/125 and 10 T2B for 5 mins
Rest 5 mins then:
5 MIN AMRAP of 5 deadlifts 185/125 and 10 bar hop burpees
Master's RX - 155/95
Oly program April 7th
| A | Power clean push press 1 RM |
| B | 1 Full clean + 1 fr squats + 1 jerk |
| C | snatch pulls 4 X 2 at 105% of 1 RM snatch - lifting straps recommended |
| D | double snatch balance to heaviest |
"Chocolate's Revenge"
"Chocolate's Revenge"
1000M row
90 WB 20/14
80 KBS 2/1.5
70 pull ups
60 BJ over 24/20
500M run
Master's Rx WB 16/12, KBS 1.5/1, BJ 20/16
Partner WOD
1 Rd of DT
1 Rd of Cindy
1 rope climb
1 partner working at a time
switch as needed
10 RDs
Down by 5
Part A; MU progression
week 1 = 5 MU EMOM for 5
Part B:
50 DU
25 DL 225/155 (Master 45 + 185/125)
25 push ups
Down 5 reps every round for every movement
Part C: Plank hold 3 minutes
"Strength Day" April 2015
Part A: Work up to a heavy Pwr clean to a push press
Part B: On the 2 minutes for 10 rounds
1 clean pull
1 hang full clean
1 jerk
This will keep you busy
2 rds
34 push ups
100m sprint
34 SDHP 95/65
100 m sprint
34 BJ 24/20
100 m sprint
34 hang cleans 95/65
100 m sprint
34 burpees
100 m sprint
34 WB 20/14
34 pull ups
100 m sprint
Master's Rx = BJ 20/16, WB 16/12
Back to training
Part (A) - Pistol progression - 10 pistols EMOM for 5
Part (B) - 10-1 of
Pwr Snatch 115/85
T2B
Rx for 45+ 85/65 Pwr snatch
Part (C) - For quality
5 skin the cats or 5 forward rolls on the rings
A little AMRAP goes a long way
8 MIN AMRAP
30 WB 20/14
20 J.Lunges
10 C2B
15.5
15.5
The last WOD of the Open
15.5
Fr squat DU pyramid
Fr squat DU pyramid
60 DU - 12 Fr squats (taken from ground) 205/145
50 - 10
40 - 8
30 - 6
20 - 4
10 - 2
Bar Complex
:
6 rounds of
5 deads 185/125
4 hang cleans 185/125
3 push press 185/125
10 T2B
Open prediction
Open prediction
thrusters 135/95lbs
ring dips via MU for men
10-1
Kettle Bell Crunch!
35 KBS 1.5/1
30 push ups
25 pull ups
20 BJ overs 20"/16"
15 burpees
5RFT
"Let's Row"
3 rounds of
500 m row
7 deads at 275/185
10 burpee pull ups
14 DB one arm snatch 55lbs/35lbs
15.4
15.4