WODs

June 20-25 (WODs of the Week)

Monday, June 20, 2016

SWOD
EMOM 10: 1 Clean and Jerk (~85-90%, heavier than last week)


Note: This is part of a progression for building your weightlifting strength. Every few weeks for the next few weeks you will do an a 10 min EMOM of Clean and Jerks or Snatches. Every week you can choose to approach this differently (i.e. across, climbing, waves, or hit a 1RM).

WOD “Open Test”

AMRAP 20

50 Wall Ball (20,14#)

50 Double Unders (3x singles)

40 Box Jumps (24,20#)

40 Toes to Bar (scale: K2E, knee ups, floor leg lifts)

30 CTB Pull-Ups
 (scale: use a band or ring rows)
30 Burpees

20 Cleans (145,100#)

20 Jerks (145,100#)

10 Snatches (145,100#)

10 Muscle Ups (scale: dips)
*One barbell scale appropriately.

Aux SWOD (recommended)
Establish a 2RM strict press ~95-100%
—-

Tuesday, June 21, 2016

SWOD
1RM Front Squat

WOD "Regional Event #7"

For time:

21 thrusters

3 legless* 15’ rope climbs

15 thrusters

2 legless* 15’ rope climbs

9 thrusters

1 legless* 15’ rope climb

Rx: 95/65
(Legless climb mod: 1 full rope climb to the top/beam with legs or 3x rope climbs from floor)

Aux SWOD
7x3 Snatch Balance or OHS, building
—-

Wednesday, June 22, 2016

Like most of the programming this month, today’s session is part of a progression for building strength.

Weightlifting

EMOM 10: 1 Squat Snatch (heavier than last week ~85-90%)

SWOD (15 min)

5×4 Back Squats, across (heavier than last week ~85%)

Gymnastics WOD

50 Strict Pull ups for time.

-This is part of a progression for building your bodyweight pulling capacity. Every week for for the next few weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

Aux WOD (running is allowed during this extra WOD)

For time:

600 Meter Run

60 Cal Row

60 Air Squats

400 Meter Run

40 Cal Row

40 Air Squats

200 Meter Run

20 Cal Row

20 Air Squats

—-

Thursday, June 23, 2016

WOD

5 Rounds:

500m Row

15 Burpees

10 Front Squats (155/105)

Midline/Double Under Stamina WOD

5 rounds (alternating between movements)
:
100-80-60-40-20 Double unders (3x singles)

25-20-15-10-5 GHDSU or WB Sit Up (30/20)

Aux SWOD
Pick: 2RM Push Press (from the rack) or 2RM Bench
—-

Friday, June 24, 2016

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

Barbell Conditioning WOD

With a running clock…

A. At the 0:00
--
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)
B. At the 12:00--

Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

WOD
ARMAP 9 of:

9 TTB

7 HSPU

5 Power Cleans, 135/95

Aux SWOD
6x3 BTN Snatch Grip Push Jerk, building

—-

Saturday, June 25, 2016

Weightlifting

EMOM 10: 1 Clean and Jerk, building to a heavy single

Conditioning WOD

Minute 0-6:
800m Run + Max Clean and Jerk (135/95) in remaining time

+3 min rest

Minute 9-14:
600 Meter Run + Max Power Snatch (115/75) in remaining time

+3 min rest

Minute 17-21:
400 Meter Run + Max Thrusters (95/65) in remaining time