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Archive for the WOD Category

WOD – Tuesday – 08/16/16

A. Snatch practice. 10 Minutes.
Snatch from ‘Power Position’ + Snatch from ‘Mid Thigh’.
B. 3 Rounds For Time:
Run 400m
3 Power snatch 135/95 (RX+185/125)
Row 12 calories
– rest 2:00 bet rounds

WOD – Monday – 08/15/16

A. 5 Sets:
Deadlift x 3-5 reps. All sets moderately heavy
— Peform 6-12 t2b or leg raises, between sets.
6 RFT
3 Power cleans 135/95 (RX+185/125)
6 Shoulder to Overhead

WOD – Friday – 08/12/16

For Time:
20 Backsquats 115/95
20 Pullups
20 Shoulder 2 overhead
20 Pullups
20 Front squats
20 Pullups
20 Shoulder 2 overhead
(RX+ C2B & 135/95)

WOD – Thursday – 08/11/16

Teams of 2: (each partner does a complete round then switches)
14 rounds (7 each)
Row 250m
15 wallball
Run 100m
— non working partner must hold a KB 53/35, while partner is working

WOD – Wednesday – 08/10/16

A) Snatch Practice:
Snatch from power position. (bar in hip). Use light to moderate weight. Focus on form.
Advanced athletes may build to heavy single….from the hip
B) 4 RFT
12 Power snatch 115/75
12 T2b
12 HSPU
12 Burpees

WOD – Tuesday – 08/09/16

A) 4 sets: NOT For Time
Front squat x12 reps, from floor. You choose weight. Should be done UB
Muscle-ups x2-4 reps OR pullup x6-12 reps
Box jump x5 reps 30/24
     Perform 1 Set every 2 minutes (scale accordingly)
B) 3 Sets:
Row x1 min for max calories. Each set will scored separately
— Rest 3+ minutes btwn sets, but coach will use discression to keep class moving.
HARD EFFORTS

WOD – Monday – 08/08/16

A) Push press. Build to max
 
B) For Time:
10-8-6-4-2
Thrusters; 95/65 (RX+ 135/95)
Burpee over bar
– immediately into…
20 Calorie row
10 Clean and Jerk. (Same weight as thrusters)
20 Front squats

WOD – Friday – 08/05/16

Sarah Mayra Nicole Regionals 2016

 

AMRAP 20:
10 Thrusters 135/95
10 Burpee over bars
10 Box jump overs 24/20
 

NOTE: at the comnpletion of each round:

you must unload 1 plate and carry it 100m, then reload you bar and begin the next round
(For RX, the plate to be removed is 45/25). Ladies RX can place a 5# on the inside of the 25#plate.

WOD – Thursday – 08/04/16

Endurance Day Thursday!

3 Rounds For Time:
Row 500m
– rest 2 min
Run 400m
– rest 2 min
NOTE: Score will be total time including rest

WOD – Wednesday – 08/03/16

A) EMOM 12: (Alt)
Min 1-4: Power snatch + snatch balance
Min 5-8: Snatch + hang snatch
Min 9-10: 2 Snatch
NOTE: Goal is to build throughout EMOM steadily. If you can ‘squat snatch’ , do so.
B) FOR TIME:
BUY-IN: 30 Calorie Row
then..
7 Rounds of:
7 Pull-ups (RX+ do 3 muscle ups)
Run 50m
then…
200m Farmers carry w/KB’s 70/53
NOTE: Every 25m must stop and perform 10 Goblet squats (RX+ 10 pistols (5/leg)
(25m marks will be measured out and marked on ground)
CASH-OUT: 30 Calorie Row
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