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WODs

September 12-17 (WODs of the Week)

Monday, September 12, 2016

SWOD
With a 15 minute running clock...
1. 5 minutes to work up to a heavy single Muscle Snatch
2. 5 minutes to work up to a heavy single Snatch Balance (scale: OHS)
3. 5 minutes to work up to a heavy single Squat Snatch
—This session will not get you to a 1RM due to its time constraint, but it will show you what you can handle a short period of time. Start at 60-70% and build from there.

WOD
With ONE barbell, complete for time:
15 Overhead Squats
15 C2B
15 Squat Snatches
15 C2B
15 Front Squats
15 C2B
15 Squat Cleans
15 C2B
Rx: 135/85
RxC: 155/105

Auxiliary - Strength Accessory (you choose the weight)
3 sets:
a) unbroken strict MU or weighted C2B/Pull Ups (pick one movement)
b) 10 Weighted Hip Extension with 3 second pause at the top
-and/or-
3 sets:
15 Close Grip Bench Press
10 Skull Crushers
——

Tuesday, September 13, 2016

SWOD
Work up to a heavy triple Sumo Deadlift

WOD
3 Rounds:
60 DU (180 singles)
30 Cal AirDyne (24 Cal Assualt)
15 Regular Deadlifts (Rx: 225/155, RxC: 275/185)
*Athletes may start on any movement. 4 athletes start on the bike.

Auxiliary - Strength Accessory
A. 3x6 Back Rack Bulgarian Split Squats
B. 3x20 Weighted Sit ups (hold DB or arms folded against chest)
C. 3x6 front rack BB box step ups (Adv: single leg step ups)
——

Wednesday, September 14, 2016

SWOD - Weightlifting
4x8 unbroken Cleans, climbing - rest as needed

WOD
2 RFT:
20 Thrusters (95/65)
20 Pull ups
20 Wall Balls (20/14)
20 Calorie Row

Auxiliary SWOD
3x10 Bench Press (climbing, rest as needed)
——

Thursday, September 15, 2016

WOD
AMRAP, ascending ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
12 Power Snatch, 12 TTB… +3 reps every round after…
Rx: 115/80

SWOD
6x4 Back Squats, across

Auxiliary GWOD
5x50' Handstand Walk or 5 sets: 30-sec Handstand Hold against Wall
——

Friday, September 16, 2016

SWOD (25 min)
A. In 10 min, complete 5 sets of: 2 Halting Squat Cleans (pause at the knee for 2 seconds)
B. In 15 min, work up to a heavy: Push Jerk + Split Jerk from the rack

WOD (Row Conditioning)
50-40-30-20-10 Calories for time, equal work:rest

Auxiliary GWOD
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest
(Scale for MU = C2B and/or Ring Dips, bands ok)
——

Saturday, September 17, 2016

WOD
"Rowing Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800m row or run

SWOD - Strength Conditioning
5 rounds:
5 Front Squats
5 Weighted Pull Ups (no bands, scale: strict unweighted)
5 Weighted Ring Dips (no bands, scale: Weighted Push Ups)
*You choose the weights.