WODs

August 29-Sep 3 (WODs of the Week)

Monday, August 29, 2016

WOD
21 Hang Power Clean
21 Burpees over Bar
100 DU
15 HPC
15 Burpees over Bar
75 DU
9 HPC
9 Burpees over Bar
50 DU
Rx: 135/95
RxC: 155/105

SWOD (20 min)
Deadlift: build to a heavy set of 5

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Tuesday, August 30, 2016

SWOD - Weightlifting (16 minutes)
EMOM 6 - 1 Squat Snatch (85-90%)
Rest 4:00
EMOM 6 - 1 Squat Clean and Jerk (85-90%)
—If you haven’t been following our weightlifting progressions (65-70-75-80-85%) over the past 2 months, start at a weight you can lift successfully and build towards 90%.

WOD
Alternating Tabata (8 minutes, for max reps):
Front Squats (115/80)
TTB
—20 seconds of Front Squats, followed by a 10 second break.
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets (of :20/:10).

Auxiliary GWOD
30 MU for time
New athletes sub: 30 strict C2B/Pull Ups + 30 Ring Dips/Bench Dips

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Wednesday, August 31, 2016

Benchmark WOD "Fight Gone Bad"
3 Rounds for MAX #Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

Gymnastics Conditioning
5 Rounds (Not For Time):
5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition.
0:15 second GHD Hold - face up, parallel.
5 Strict C2B - Pause for a full (2) seconds at the bottom and top of each repetition
0:30 second Hip Extension Hold (45/25) - face down, parallel.

Auxiliary (recommended, for Thursday’s WOD and Friday’s SWOD)
6x4 Snatch Grip Deadlift (building towards a set at 125%+ of your 1RM snatch).
—Lift up to point of contact [high hang] and reverse to the floor slowly on a 5 second count.

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Thursday, September 1, 2016

SWOD - Weightlifting
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk (~heavier than last week)

WOD
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB

Auxiliary GWOD
5 RFT: 15 C2B pull ups
—Rest as little as possible between sets.

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Friday, September 2, 2016

SWOD - Weightlifting (15 min)
Work up to a heavy complex of:
1 Power Snatch + 1 Squat Snatch (~85-90%)

SWOD
3x6 Back Squat

WOD "The Chief"
5 Rounds (19 min)
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
+Rest 1:00 (Between Rounds)

Auxiliary GWOD
Complete 5 of the following complexes (rest as needed):
5 strict C2B + 5 bar muscle ups + 5 kipping C2B pull ups + 5 kipping pull ups
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Saturday, September 3, 2015


Partner Warm up
10 min MAX EFFORT row for Calories
–Partners alternate EMOM.


Partner WOD
Teams of 2, complete AMRAP unbroken (one athlete at a time):
Buy in: 100 Burpees
100 Wall Balls (30/20)
100 Russian KBS (70/53)
100 DU (300 singles)
100 GHDSU or WB Sit Ups (30/20)
Cash out: 100 Cal Assault Bike (120 AirDyne)
–Mark 1-point every time you pause/drop/switch. Goal is to get as little points as possible.


Auxiliary SWOD
8x2 Power or Split Jerk (building)