WOD 4.7.15 Tuesday

Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:

  • 10 Overhead Squat
  • 10 Snatch Balance
  • 10 S.O.T.S Press

A. Snatch:

  • 3-2-2-1-1-1-1-1

Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.

B. EMOM 10

  • ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
  • EVEN = Max Burpees

SCORE= number of total burpees completed in 10 minutes.

C. Cool down

  • 5 minutes: walk/ jog /run /bike/ or row
  • Then, foam roll/ smash tight muscles
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WOD 6.25.14 Wednesday

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A. 4 rounds

  • 2 Rope Climbs
  • 8  Sandbag (or Med-ball) Cleans
  • 3 Ring ball ups to skin-the-cat

B. Teams of 2

  • Bike 4 miles
  • 100 Burpees

Both people can work at the same time break up however you want

C. 3 Sets

  • 40M 1-arm waiter’s walk
  • 10 Box step ups/leg

WOD 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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WOD 11.13.13 Wednesday

A. EMOM 10

  • 4 Push Press (Please find a weight that is CHALLENGING!)

B. Partner WOD/ AMRAP 20

  1. Partner A: Run 100m w/ heavy MedBall (20/16)
  2. Partner B: Does Reps of Work*

*Work: (count reps while partner runs; Each partner does the exercises in order and then starts back at the top of the list with thrusters.)

  • Thrusters
  • Toes to Bar
  • DB Renegade Rows
  •  Burpees
  • V-ups

C. 4x (optional)

  • 10 PVC OH Wall Squats
  • 20-30  battle rope reps

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