WOD

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20
Jul

Workout 7/21/14

Warm up: 1 Leg Blaster, Squat series, coaches choice hip mobility

 

SS: 20 Minutes to establish a 1RM Back Squat

 

WOD: 3 Rounds *21 Minute WOD*

2 Minutes Max Effort Burpees

2 Minutes Max effort Box Jump 20″ For all

2 Minutes Max effort Front Rack Step up 95/65 ADV:115/105

Rest 1 Minute

 

*Actual Box “Jumps” instead of step ups for whole WOD if Possible since last exercise is step ups

 

17
Jul

Workout 7/18/14

SS1: Ring Work, 20 Skin the cats, 10 Front Levers, 10 Back lever attempts. ADV: Muscle up Practice

 

SS2: 10 Minutes to Establish a 1RM 1 Clean Pull+ 1 Hang Squat Clean (top of knee)+1 Split Jerk

Then- Squat Clean Split jerk 2×[email protected]% of above, 3×[email protected]%

 

WOD: 15 Minute AMRAP

21 Deadlifts 155/105 ADV: 185/125

15 Pull ups

9 Front Squats 155/105 ADV:185/125

16
Jul

Workout 7/17/14

 

SS1: Death by wall Climber

Minute 1, 1 Wall Climb, Minute 2-2 wall climbs etc. until not able to complete all the work in the given time.

*Just in case- A wall Climb is where the athlete starts on their stomachs with their feet by a wall, they then do a push up and walk their feet up the wall as they move their hands closer, an RX rep will end with the athlete touching their chest to the wall before making a CONTROLLED DESCENT back to the starting position. People will, at least 90% of the time, simply slide their feet down the wall or do some crazy cartwheel off of the wall to get back down. For this strength and skill that will be unacceptable. The athlete must walk their hands back away from the wall and feet down the wall in the same fashion as they went up, If they come off the wall in any other manner than a controlled descent, that rep should not count. Just be aware that this is a common tendency for athletes and they should be told what

 

SS2: 10 Minutes to Establish a 1RM 1 Snatch Pull+ 1 Hang Squat Snatch (Top of knee)

Then- Squat Snatch 2×[email protected]% of above, 3×1 @90%

 

WOD: 21-18-15-12-9-6-3

Tire Flips

Kettlbell Snatch (each arm) 55/35

Goblet Squat 55/35

10
Jul

Workout 7/11/14

SS1: 7×3 Behind the neck snatch grip push press-work to 3RM

SS2: 12 minutes to establish a 2RM Squat Snatch
*drop each rep, quick reset

WOD: 10-9-8-7-6-5-4-3-2-1
SDHP 95/65
Box jump 24/20 ADV: 30/24
C2B Pull ups

Core: 8 round alternating tabata
Sit ups, Russian twist w/ plate 45/25 (4 rounds each movement)

9
Jul

Workout 7/10/14

SS1: 30 HSPU for time adv: 50 HSPU

SS2: 12 Minutes to establish a 2RM Squat clean+split jerk
*drop each rep, quick reset

WOD: For time:
100 KBS 55/35
100 hands lift push ups
100 air squats
100 ab mat sit ups

*all reps for each exercise must be completed before moving on to the next