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WOD – Tuesday – 08/23/16

A. Snatch practice: Snatch from power position + Snatch from below the knee
Start light and build to moderate weight keeping perfect form
B) For Time:
100 Dubs
80 Wallball shots
60 SDLHP 70/53
40 Box jump overs 24/20
20 HSPU (scale to WTF)

Bootcamp – Tuesday – 08/23/16

A) 4 Sets:
8 DB Shoulder Press. (add weight each set)
25 Single Unders
B) 4 Rounds For Time:
10 Pull-ups (scale to ring rows)
12 Hollow Rocks
14 Air Squats
200m Run

Bootcamp – Monday – 08/22/16

FOR TIME:
21-15-9
Ketlebell swings 53/35
walballs 20/14
then….
15-12-9
SDHP 53/35
Push-ups

WOD – Monday – 08/22/16

A. 5 sets: Sumo Deadlift x3-5 reps. All sets heavy
— Between sets, perform banded lat pull-down x20 reps + hallow body hold x20-40 sec
B) 5 RFT:
5 Power cleans 155/105
5 Front squats
5 S2O
— Complexes must be completed unbroken. If you break a round, you must run 100m before continuing

WOD – Friday – 08/19/16

For Time:
30 power clean; 155/105 RX+ 225/155
30 bar facing burpee
30 calorie row

Bootcamp – Friday – 08/19/16

3 Rounds For Time:
9-6-3
DB thrusters
pull-ups
burpees
        Rest 1 minute between rounds
(9 thrusters, 9 pullups, 9 burpees. 6 thrusters 6 pullups, 6 burpees. 3-3-3. Rest. Repeat x 2)

WOD – Thursday – 08/18/16

10 rounds for time. With a partner; each partner does 5 rounds (alternating)
9-6-3
power snatch; 75/55
bar facing burpees
   once all 10 rounds are complete; 1k row; switching every 250m

Bootcamp – Thursday – 08/18/16

A) For Time: 15-12-9 reps of:
Box Jump Overs 24/20
KB Swings
Rest 5 Minutes
B) For Time: 15-12-9 reps of:
Wallballs 20/14#
Mountain Climbers (right + left = 1 rep)
     Perform 30 Double unders or 60 singles after each round

WOD – Wednesday – 08/17/16

A. Front squat. Build to a heavy single
B) For Time:
12-10-8-6-4-2
Squat clean 155/105
Pullups
OR (RX+ option)
For Time:
9-6-3
Squat clean 205/155
Muscle up

Bootcamp – Wednesday – 08/17/16

A) 2 Rounds For Time:
400m Run
15 Knees To Elbows
B) ‘Death By’ 10 meter suicide sprint.
At the top of each minute you will run an additional 10m sprint, starting with 1 x 10m on the first minute.
You’ll see how high you can go until you fall off the clock
(Ex: 0:00 x 10m, 1:00 x 20m, 2:00 x 30m, etc….)
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Today’s WOD

  • WOD – Tuesday – 08/30/16
    August 29, 2016 by
    A. Snatch practice. (Snatch from power position + snatch from floor) Build to Moderately heavy complex. -OR- Techinical Development: Do 1 set at light weight EMOM for 12 mins. B)...
    Read more

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