Thursday, April 14, 2016

WARM UP

3x

Runway lunges

5 GHD Back ext

5 EB Hang power cleans

 

WOD

For time

50 Hang power cleans RX- 155/105lb (70/47.7kg)   ADV- 185/125lb (84/56.8kg)

Every time you drop the bar complete 10 bar facing burpees before continuing on.

15 Minute cap

Note: This wod is designed to test how many reps you can string together at a moderate to heavy weight, trying to limit the amount of sets it takes to complete the 50 reps. If scaling the weight work to about 70-75% of your 1RM power clean.

 

STRENGTH & SKILLS

10×2

Back squats (Climbing)

Record heaviest

WARM UP

3x

10 Cal

1 EB Strict press

2 EB Push press

3 EB Push jerks

 

WOD

25 Minute clock

100 BWS

Then in remaining time

AMRAP

20 STO RX – 95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

20 TTB

200m Run

WARM UP

3x

100m Run

5 EB Stiff leg deadlifts

5 EB Jumping squats

 

WOD

For time

35 Deadlifts RX-155/115lb (70/52kg)   ADV-185/135lb (84/61kg)

70 DU’S

35 Box jump overs 24/20″

25 Deadlifts

70 DU’S

25 Box jump overs

15 Deadlifts

70 DU’S

15 Box jump overs

 

16 Minute cap

 

STRENGTH & SKILLS

15 Minutes to find a 2RM power clean (Must be touch and go)

Monday, April 11, 2016

WARM UP

3x

Runway tiger crawls

3 EB Power snatch

3 EB Behind the neck snatch grip push press

3 EB Snatch balance

 

WOD

5x

3 Snatch (Full) RX-135/85lb (61/38.6kg)   ADV-155/105lb (47.7kg)

15 Push ups

15 KBS RX-24/16kg   ADV-32/24kg

15 Minute cap

Note: If scaling the snatches aim at about 80% of your 1RM

 

STRENGTH & SKILLS

10×2

Front squats (Climbing)

Record heaviest

 

Saturday, April 9, 2016

PARTNER WOD 

25 Minute AMRAP

30 Strict press 75/45lb (34/20kg)

30 Dead ball over the shoulder

100m Dead ball carry

WARM UP

3x

100m Run

3 Dead ball clusters

3 EB Dead lifts

3 EB Power cleans

 

WOD

15 Minute ladder

5 Wall ball 20/14lb

5 Power cleans RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

10 Wall balls

10 Power cleans

15 and so on…..

After each set of power cleans complete 1 rope climb

 

STRENGTH & SKILLS

15 Minutes to work to a heavy complex of the following

1 Squat clean + 1 hang squat clean + 1 squat clean

 

WARM UP

3x

Runway tiger crawls

5 EB Power snatch

5 HRPU’S

 

WOD

21-15-9

Power snatch RX-115/75lb (52/34kg)   135/95lb (61/43kg)

Ring dips   ADV- 10/4kg

After the rounds of 21, 15 & 9 complete 50 double unders

 

STRENGTH & SKILLS

7×3 Back squats (Climbing)

Record heaviest