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WOD – Wednesday – 02/04/15

WOD – Wednesday – 02/04/15

Alex, Greg & John - AMRAP

 

A) 3 Rounds NOT For Time:

  • 25 m Bear Crawl
  • 10 KB DL 70/53 (squeeze glutes to activate)
  • 1-2 Rope Climb

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 90%

 

C) AMRAP 9:

  • 9 Pull-ups
  • 9 Box jumps 24/20 (step ups are allowed)
  • 100m Run

WOD – Tuesday – 02/03/15

A) 3 Rounds NFT 

3 Burpees

6 WBS (14/10)
9 Mountain Climbers (18 ttl)

1 Rope Climb/Descend

 

B) 5 RFT:
10 SDHP 70/53

10 Pull ups (sub 15 ring rows for adv)
10 HR push ups
15 Box Jumps (24/20)

200m Row

WOD – Tuesday – 02/03/15

WOD – Tuesday – 02/03/15

grahm Push Jerk 2015

 

A) 2 Rounds NOT for Time – Any Order

  • 8 Muscle Snatch 45/35. (NO rebend in knees)
  • 8 Rear Push Press 45/35
  • 5 Kang Squats 45/35

 

B) Build to heavy single: Snatch with 2 sec pause at kneePost load.

Share bar if possible  *New athletes perform 2 light snatch On The Minute for 10 Minutes. No Post.

 

C) 3 Rounds For Time: (post time to complete or rounds + reps if out of time)

  • 5 Hang Snatch 115/75*
  • 30 Double Unders (scale to 60 singles)

 

D) at 5:00 on clock; 3 Rounds For Time

  • 15 Push Jerks 115/75*
  • 15 Burpee over Bar

*RX+ Do 135/95

 

WOD – Monday – 02/02/15

WOD – Monday – 02/02/15

Derek, Danielle, Mo & Aline komen Pic

 

A) EMOM 12:

  • Min 1: 2 Cleans @ 75% (full cleans if mobility permits)
  • Min 2: 20-40 Double Unders

 

B) Front Squats – (Go right into first set at 75%)

  • 5 @ 75%
  • 4 @ 80%
  • 3 @ 85%
  • 2 @ 90%

 

C) For Time:

  • 400m Run
  • 20 TTB
  • 15 Power Cleans 135/95
  • 200m Run
  • 15 TTB
  • 10 Power Cleans
  • 100m Run
  • 10 TTB
  • 5 Power Cleans

WOD – Monday – 02/02/15

 

A) 5 MIN AMRAP

250m Row
10 Burpee over erg (scale to just burpees)

REST 90 SEC
B) 5 MIN AMRAP

50m shuttle sprint (10m up, 10m back, ttl 50m)

20 Abmat Sit Ups

REST 60 SEC

C) 5 MIN AMRAP

200m Run
20 WBS (20/14) – that means you, CFDRB!

REST 30 SEC

D) MAX EFFORT BURPEES IN 1 MINUTE

(TARGET IS MIN 20!)

 

WOD – Friday – 01/30/15

WOD – Friday – 01/30/15

Froning Snatch 2015

 

A) 2 Rounds NOT For Time:

  • 20 Wallball
  • 20-30 Double Unders (make the attempt)
  • 10 Ring Rows

 

B) Benchmark-ish Friday. “FRAN meets GRACE meets DIANE”:

  • 21 Thrusters 95/65
  • 21 Pull-ups

 

  • 21 Clean & Jerks 135/95

 

  • 21 Deadlifts 225/155
  • 21 HSPU

WOD – Friday – 01/30/15

A) 1 mile Indian Run

(set up 2 lines if you have to, 1
for 1 mile fast or scale 800m slow)

B) At exactly 15 minutes

30 Pull Ups scale to 60 Jumping PU or use a band

C) At exactly 20 minutes

100 WBS (20/14)
*if you know your people don’t get
low enough, make them squat to a target (box or ball). Don’t let them slide

WOD – Thursday – 01/29/15

WOD – Thursday – 01/29/15

Bar Hold ECC

 

A) Bench Press 8 x 3

Start at 55% and add 5% each set. Finish at 90%. Post final load

 

B) EMOM 28: (7 sets)

  • Min 1: 2 Turkish Gett ups
  • Min 2: 150-200m Row
  • Min 3: 6-8 Alt DB Snatch – heavy
  • Min 4: 8-12 Push-ups

WOD – Thursday – 01/29/15

A) 1000m Row  (NOT FOR TIME)

B) 21-15-9

  • KBS (53/35) this should be heavy
  • Burpee Box Jump Overs (24/20)

WOD – Wednesday – 01/28/15

WOD – Wednesday – 01/28/15

Maatt Frazure KCECC

 

2 Rounds NOT For Time:

  • 50m High knees / 50m Butt kicks
  • 3 Wall Climbs or 6 WTF’s
  • 15 Wallballs

 

B) 3 Rounds For Time:

  • 5 Snatch 95/65* (power or full)
  • 10 Pull-ups*
  • 20 Double Unders

Rest4 minutes

 

C) For Time: 15-12-9 reps of:

  • OHS 95/65* – Do front squats if unable to do ohs.
  • Pull-ups*

Rest 4 minutes

 

D) 4 Rounds For Time:

  • 10 Snatch Grip Deadlifts 95/65*
  • 20 Wallballs – 20/14# 10/9′

*RX+ use 135/95 and do Chest-to-bar Pull-ups

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