SS: 6 Minute E2MOM: (every 2 minutes instead of classic EMOM). 4 Strict Weighted Pull ups (Hold a Dumbbell between the legs)+ ME Kipping Pull ups *Last working attempt starts at 4:00, with sets at 0:00, 2:00, and 4:00 *Drop the DB after the 4th rep (stay on bar) and complete a ME kipping set after...Read More
SS: Power Clean 1×5,1×3, 5×2 Working to a 2RM *Athlete may drop and reset. This doesn’t mean drop it, grab a drink, take a lap around the gym and re-chalk hands. Make sure your sets of 2 are really sets of 2. WOD: “15 Minute AMRepsAP” “Annie” 50-40-30-20-10 Double Unders Sit ups With remaining...Read More
SS:”12 Minutes to complete” 3×5 Sotts Press Use Rest of time to Est. a 1RM Strict Press *Sotts Press must be completed before moving on to Strict Press WOD: For time:”1/2 of 2012 Regionals Event 4” 25 Back Squats 135/95 20 Pull ups 15 Shoulder to Overhead 135/95 25 Front Squats 95/65 20 Pull...Read More
SS:”15 Minutes to Complete” 4×8 Front Squat Use Rest of the time to Est. a 1RM Deadlift *Front Squats must be completed before any deadlifts leave the floor. WOD: “For Time” 10 Burpee Box Jump 24/20 1 Squat Snatch 135/95 ADV:155/105 9 Burpee Box Jumps 24/20 2 OHS 135/95 ADV:155/105 8 Burpee Box Jumps 24/20...Read More
SS: 10 Minute EMOM 3 Hang Squat Cleans ADV: Top Down 3-Position (Squat) Clean. 2 Push Press 1 Snatch Balance *Perform as a Complex with no drops *Athlete starts with weight they will use the WOD, with 10-30 LBS. of change near the bar. The goal is to add weight throughout the EMOM (Doesn’t have...Read More
SS:12 Minute Alternating EMOM Even: 1 Turkish Get Up Each Side ODD: 1 Rope Climb *Coaches scale rope climb as needed by class size/ability level WOD:“The 13th of Friday” 13 Heavy Tire Flips 13 Deadlifts 225/155 13 KBS 70/55 13 Bar Facing Burpees 13 Deadlifts 225/155 13 KBS 70/55 13 Bar Facing Burpees 13 Deadlifts...Read More
SS: 8×3 Zercher Squat- work to a heavy but not maximal set of 3. WOD: 12 Minute AMRAP 3 Muscle Ups *Scale= 3x 1 Pull up+ 1 T2B 3 HSPU 3 Snatch Grip Deadlift 135/95 3 OHS 135/95 *Athletes can obviously Deadlift more than they can OHS, but the same weight needs to be used...Read More
SS: 14 Minute Alternating EMOM Even: 1 Clapping Burpee+5 Strict Pull ups ADV: Start at 10 and go down by 1’s to 5 reps Odd: 20 Scissor Lunge (total) WOD: “5 Rounds for Working Time” 15 Pull Ups ADV:C2B 20 Front Rack Step ups (total) 75/45 20” Box for all ADV: 95/65 25 Push Ups...Read More
SS1: 5×1 Strict Press, 5×1 Push Press, 5×1 Push Jerk. *Athletes can decide to make this a strength day or a technique day based on how they feel. WOD: “Karen” 150 Wallballs for Time SS2: 3×8 Seated Dumbbell PressRead More
