Isabel

Thursday’s WOD

  1. “Isabel”
  • 30 Snatches for time, 60/40
  1.  Muscle ups
  • 4×6 unbroken reps
  1.  Skills

EMOMx10

  • Odd:  6-10 HSPU
  • Even:  40 Double unders

Christine

Wednesday’s WOD

  1. Pull up
  • Max unbroken pull-ups
  1. Squat
  • 7×5 Front Squats, across 
  1. Christine
  • 500m Row
  • 12 Deads BW
  • 21 Box Jumps 30/24

Clean O Rama

Tuesday’s WOD

1.  Jerk Complex

  • 3 Dip Drives + Split Jerk, work up to a max set.

2.  “Clean-O-Rama”

  • 3 Rounds of AMRAP Cleans in :15 at 100/70, rest :45
  • 3 Rounds of AMRAP Cleans in :20 at 80/60, rest :40
  • 3 Rounds of AMRAP Cleans in :25 at 70/50, rest :35
  • 3 Rounds of AMRAP Cleans in :30 at 60/40, rest :30
  • 3 Rounds of AMRAP Cleans in :35 at 40/30, rest :25

Work on cycle times, and increasing your stamina.  Report scores for all

15 intervals.

3. AMRAP 5min:

  • 7 TTB
  • 5 Pull Ups
  • 3 Sandbag Jump Squats

AMRAP 5

Monday’s WOD

  1. Squats

  •  5×3 High Bar Pause Back Squats – Hold the bottom for 3 seconds.
  •  2×10 Front Squats

2.  Pull up Complex

5 sets of:

  • 3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.  
  • 5 Strict Pull ups
  • 7 Kipping Pull ups

The goal is to complete the 15 reps without coming off the bar.  If you can do that increase the weight of the first 3 reps.

  1. Metcon 

AMRAP 5:

Up Ladder of:

  • Deads, 120/80 (1.2.3.4.5…)
  • GHDSU/ Weighted Sit-ups (5.10.15.20.25…)

In five minutes complete as many reps as possible.  The sequence is 1 Dead and 5 SU, then 2 Deads and 10 SU, then 3 Deads and 15 SU.  Continue adding 1 dead and 5 SU.

Bodyweight

Friday’s WOD 

  1. Conditioning benchmark
  • 500m Row
  • Max DU’s
  1. Metcon

For time:

  • 1,000m Row
  • 20 Pistols
  • 20 Bench Press, bodyweight (girls do 15 reps)
  • 40 meter Dumbbell or KB walking Lunge, 32/24 each hand
  • 20 Bench Press, bodyweight (girls do 15 reps)
  • 20 Pistols
  • 1000m Row

Team WOD

Thursday’s WOD

  1. Back Squat
  • Find your 1 RM
  1. TEAM WOD

2 athletes per team.  One works while the other rests.

5 RFT:

  • 6 Squat Cleans, 70/50
  • 12 HSPU
  • 15 Burpees
  • 18 Pull ups

The first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans.  Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes.  This work/rest sequence continues till the end of the round.   Complete 5 rounds total.

Sherwood Special

Wednesday’s WOD

1. Skills

2. Midline

3 rounds of:

  • A – 2min Plank
  • B – 20 Leg Raises
  • C – 10 Back Extensions

3. Metcon:

“Sherwood Special”

2 RFT:

  • 400m Run
  • 40 Thrusters, 40/30