Mar
30
11:27 AM11:27

WOD 033016

15m – Dynamics

20m – OHS Prep & positioning work – full snatch review

15m EMOM setup in teams of 3:

Minute 1 – 9 OHS at light weight (no heavier than 95/65)

Minute 2 – 12 Box Jumps (no rebounding allowed) 24”/20”

Minute 3 – 15/10 Cal Row Sprint – hard

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Mar
28
11:27 AM11:27

WOD 032816

DELOAD WEEK!

15m – Dynamics

10m – Split Jerk Coverage

15m – Non Maximal!!! Perfect technique!!! – the < 70% guideline applies, but most people don’t have a max rack jerk so it’s harder to say.

  • 2 Split Jerks

8m Tabata (20s/10s) – 2m per movement:

  • Hollow Hold
  • Burpees
  • Plank Hold (elbows)
  • Burpees
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Mar
22
11:27 AM11:27

WOD 032216

15m – Dynamics

10m – Thruster Review

10m - Set up teams of 4 and stations. Score for the day is total cals.

16m EMOM (4 rounds):

Minute 1 - 45s Row for Cals - max effort

Minute 2 - 21 Thrusters 95/65

Minute 3 - 15 Burpees

Minute 4 – Rest

*Scaled version – 18 Thrusters 65/45, 12 burpees. Further scaling is obviously encouraged where necessary! This is just a guideline. Remember friends - the goal is to finish the work every minute, confidently, and fast! There should be no 'I'll just get as many as I can' on any minute.

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Mar
16
11:27 AM11:27

WOD 031616

15m – Dynamics

10m – HSPU Clinic

10m – Movement Prep & scaling

  • Focus on breathing and cycling the barbell efficiently
  • Pistol scaling can be any number of things, but alternating jump lunges will be my go to

MetCon - FT: 21-15-9

Deadlift 225/155

HSPU

Pistols (total – not per leg)

*12m time cap

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Mar
14
11:27 AM11:27

WOD 031416

15m – Dynamics

10m – Kipping Clinic

10m – Movement Prep

16m EMOM – every round is 45s of work/15s rest:

1-TTB

2-Row for Cals

3- Plank Hold (elbows)

4-Box Jumps 24”/20”

*Have athletes get in teams of 4 and setup a station together. They can setup in a rough lane running from the pull up rig out – select 2-3 pull up stations, then the rower, then some empty space, and then finish it with a box or two. They will each start on a station, and then march through the workout in the order above for 16m. Working for 45s and resting/transitioning for 15s. There is no need to keep score today as it will get REALLY crazy. Just encourage athletes to push themselves and get as much work done in each window as possible!

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Mar
8
11:27 AM11:27

WOD 030816

15m – Dynamics

5m – Deadlift Review

Strength – Deadlift – 15m:

  • 7-5-3 – athletes get 1 attempt at each rep scheme.

12m Clock:

0-5m:

800m Run

15 Burpees

*Max Russian KBS 32kg/24kg Remaining Time

7-12m:

800m Run

15 Burpees

*Max Russian KBS 32kg/24kg Remaining Time

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Mar
1
11:27 AM11:27

WOD 030116

10m - Dynamics

5m - Scaling Options

10m - Strength work, complete:

  • 4x8 Strict CTB (scaled 4x5 negatives, 2s eccentric)
  • 4x8 Strict Ring Dip (scaled ring pushups, loaded push ups, knee push ups)

10m - Hang Clean/Push Press Review

MetCon - 8m Infinity Ladder:

5 Hang Clean & S2OH 155/105

15 WBS

10/30, 15/45, 20/60...

 

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Feb
7
11:27 AM11:27

WOD 030716

15m – Dynamics

5 Rounds, 1m on/1m off:

  • Plank – add weight if possible

10m - Movement Prep

10m Clock - 2m Tabata Per Movement (20s on/10s off):

  • Air Squats
  • V-Ups
  • Jump Lunges
  • Hollow Rocking
  • Air Squats
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