WODs

Sunday August 6, 2017


Endurance
Long: 10x (400 hard/400easy)
Mid: 7 x (400 hard/400easy)
Short: 5x (400 hard/400easy)

Friday August 4, 2017


4 RFT
The Longest Mile
4 rounds for time
10 burpees
100 meter run
10 air squats
100 meter run
10 push-ups
100 meter run
10 sit-ups
100 meter run


Wednesday August 2, 2017


Skill Work
Row as Warm-p
Strength
Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1
After you are warm, do 5 comfortable reps.
+5-10 % more weight, do 4 reps.
+5-10 % more weight, do 3 reps.
+5-10 % more weight, do 2 reps.
+5-10 % more weight, do 1 rep (One Rep Max)


1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
AMRAP
170730E
Row 3 Min for MAX DISTANCE

Tuesday August 1, 2017


EMOM
EMOM 20 (increase 1 rep each minute)
Death By
HSPU to failure then continue with
Hand Release Push-ups to failure then
8 burpees every minute until the 20 minutes are up


Notes:
– no more than 1 pad
– If you fail at 8 HSPU, next minute is 9 Hand Release Push-ups

Monday July 31, 2017


AMRAP
170730
AMRAP 5
12 Med Ball Cleans 20/14
11 MB Thrusters
10 MB Sit-ups
Rest 2 Min


AMRAP
170730B
AMRAP 5
9 KB Swings 53/35
8 Goblet Lunges
7 Weighted Sit-ups
Rest 2 Min


AMRAP
170730C
AMRAP 5
6 DL 155/105
5 Hang Power Cleans
4 Shoulder to Ovhd
Rest 2 Min


AMRAP
170730D
AMRAP 5
3 BJ 30/24
2 C2B Pull-ups
1 Bar MU


Sunday July 30, 2017


Endurance
Long: 7x2k Run with 4 minutes rest
Mid: 5x2k Run with 4 minutes rest
Short: 3x2k Run with 4 minutes rest
5 minutes rest
400 meter Body Weight Sled Drag for Time…

Endurance

Friday July 28, 2017


Partner WOD
170728
10 Rope Climbs
30 DL (+10-20# to Clean)
40 WB 20/14
30 Cleans (+10-20# to FS)
40 Pull ups
30 Front Squat (+10-20# to Jerk)
40 Burpees
30 Jerks (+10-20# to Snatch)
40 TTB
30 Snatches (Base Weight)
40 Ring Dips
10 Rope climbs


Notes:
1. Pick the weight for the Snatch then add 10-20# for each prior barbell movement
2. One partner working at a time.
3. Break up each movement however you want.
4. Complete one movement before moving on.
5. Cleans and Snatches can be Power or Squat

Thursday July 27, 2017


For Time
170727
40 * 30 * 20
TTB
KB Snatch 53/35 (Alternating arm every 5)
*Run 400m between rounds


Wednesday July 26, 2017


Strength
Split Jerk 5-4-3-2-1
Add 5-10% each round

1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
AMRAP
170726
Max 50m Shuttle sprints in 3 min (25m up & back = 1 rep)