WOD 07.10.16
Push Press
3-3-3-3-3
“Fight Gone Bad”
3 rounds, 1 min each station for max reps: Wall balls
SDHP 35/25 or 32/24kg KB
Box jumps
Push press 35/25
Rowing or DU
Rest 1 min between rounds
WOD 06.10.16
For time: – 5 min cap:
20 Hang power clean 50/30
40 burpees
60 Double unders
5 rounds, not for time:
3 Deadlift (ascending)
9 Hanging straight leg raises
For time: – 5 min cap:
20 Hang power clean 50/30
40 burpees
60 Double unders
Kids
W/Up: Alternating Tabata: squats and donkey kicks.
Skill: Sumo deadlift high pull—4 then 3-step sequence.
WOD: AMRAP in a given time of:
3 pull-ups
6 sumo deadlift high pulls
9 single-unders
WOD 05.10.16
2 Hang Squat Snatch + 2 Overhead Squat
Work up over 10 minutes.
AMRAP 13
400m Run [Every 25m is a rep. Total of 16 reps]
16 Walking Lunges
16 Russian KB Swing 24/16
WOD 04.10.16
EMOM 16 [4 Rounds]
5-7 Arch to hollow swings
10 Lat pull downs with band
3-5 Kipping pull-ups
1-3 Chest to bar with pause
Or
5-7 Arch to hollow swings
10 Lat pull downs with band
1-3 Strict banded pull-ups
20s Chest to bar hold (partner assisted)
For time:
20-16-12-8-4
Push ups
Power snatch 40/30
Kids
W/Up: Wide-receiver Nerf football catch—run to a cone, forward roll, turn and catch the football.
Skill: Pull-up—suspended shrugs.
WOD: AMRAP in a given time of:
4 monkey hangs
8 deadlifts
12 lateral hops
WOD 03.10.16
Front Squat
5-5-5-5-5
7 rounds:
7 Toes to bar
7 Squat clean 50/40
WOD 01.10.16
With a Partner Alternating Each Round
40 Rounds
5 Wall Ball
3 Deficit or Strict HSPU
1 Power Clean
WOD 30.09.16
50 Air Squat
75 Double Unders
50 Walking Lunge
75 Double Unders
50 [25+25] KB Snatch 24/16
75 Double Unders
50 Sit Up
75 Double Under
50 Burpee
WOD 29.09.16
Hang Power Clean
2RM
“Helen”
3 Rounds:
400m Run
21 Kettlebell Swing 24/16
12 Pull Up
Kids
Switch” drill—each time the trainer calls “switch,” transition between the following movement pairings: Round 1: crab walk and bear crawl; Round 2: lunge walk and high-knee skip.
Skill: Front squat—“Front-Rack Reverse Limbo”: the limbo stick functions as a trainer shelf. Each time athletes get to the front of the line, the PVC shelf gets higher; athletes must keep elbows above the shelf.
WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
front squats
push-ups
WOD 28.09.16
4 Rounds, Starting every 2 minutes 15s Top of C2B Hold Supinated and a 15s Hollow Hold 100m Farmers Walk
4 Rounds
20 Sumo Deadlift High Pull 40/30
10 Burpee Box Jump
Rest 1 Minutes
WOD 27.09.16
Three Options:
A) If you found a 3RM 2 weeks ago, perform 5 sets of 3 with 90%.
B) If you missed finding a 3RM two weeks ago, find a 3RM today.
C) If you are newer to squatting work up and practice sets of three with a challenging but not maximal weight.
For time:
12-9-6
Squat Clean 70/50
Muscle Up [Strict Chin Up]
Kids
W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)
WOD:
AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back
