Running

Friday’s WOD

1.Running
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round.

2.Squat Clean
3 rounds of:
1 rep at 60/50
1 rep at 70/60
1 rep at 80/70
Rest 1 minute between rounds.

3.AMRAP 7 min of:

  • 10 DU’s
  • 1 C2B
  • 10 DU’s
  • 2 C2B
  • 10 DU’s
  • 3 C2B

keep adding 1 C2B every 10 DU’s for 7 min.

Christine

Thursday’s WOD

  1. Strength
    A. 5×1 Jerk, across
    B.  3×3 Overhead Squat
    C. 3×10 Back Squat
  2. Conditioning
    “Christine”
    3 RFT:
    Row 500m
    12 Deadlift, bodyweight
    21 Box Jumps, 20″

Snatch

Wednesday’s WOD

  1. Snatch
    EMOMx10:
  • 3 Squat Snatches 50/40
  1. Conditioning
    For time:
    100 Double unders
    50 Lateral Barbell Burpees
    30 Clusters, 50/40
    10 Muscle ups

 

Butterfly

Tuesday’s WOD

  1. Skill
  • Butterfly pull-ups
  1. Barbell Conditioning
    Teams of 2 (1 athlete works at a time):
    With a running clock…
    A. In 7 mins complete:
    30 Back Squats, 40/30
    30 Back Squats, 50/40
    AMRAP Back Squats, 60/50 in remaining time.
    Back squats can be taken from a rack.

Rest 3 minutes

  1. In 7 mins complete:
    30 Strict Shoulder Press, 35/25
    30 Strict Shoulder Press, 40/30
    AMRAP Strict Shoulder Press, 135/95 in remaining time.
    Presses can be taken from a rack.

Rest 3 minutes

  1. In 7 mins complete:
    30 Dead Lifts, 70/50,
    30 Dead Lifts, 80/60
    AMRAP Dead Lifts, 90/70 in remaining time.

 

Double conditioning

Monday’s WOD

1. Snatch
7 sets of the following complex:
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar

Tag-in Tap-Out Comp

Saturday’s WOD

“Tag-in, Tap-Out”

  • 10 KTB swings 24/16
  • 10 Wall Balls, 20/14
  • 10 Abmat Sit-ups
  • 10 Ground To Overhead, 20/10

Each of the 4 movements will, in order above, be the ‘Tag in’ Movement’

At 3-2-1-Go, One team mate Performs the Tag-In Movement, then runs to their waiting team to tag one of their hands.

Once tagged, the remaining team members do the equivalent of one round of all movements per working team mate while the Tag-in Movement athlete rests for that round.

Each team may have only one 20 and one 15# slamball, one 20 and one 14# wallball, one 20 and one 10# bumper plate and two abmats.

The movements may be done in any order and divided among the team in any way they want, the distribution of movements does NOT have to be even.

When the reps are done, the team drops to floor and Taps-Out,  calling “TIME!” loud and clear!

The winning team of each round does no burpees, the other teams? Earn the reward of greater fitness through hard work.

Shake it out for one minute, then we do it all again. And again. And again… well, you get the idea.

Core

Friday’s WOD

  1. Strength

5 rounds not for time of:

  • 30s L sits
  • 30 Weighted Sit ups
  • 30 Hip Extensions
  1. Conditioning
    50 Wall Balls, 20/14
    200 Meter Run
    15 Clean and Jerk, 60/40
    400 Meter Run
    15 Clean and Jerk, 60/40
    200 Meter Run
    50 Wall Balls, 20/14

Body Weight

Thursday’s WOD

  1. Strength
    5×10 Back Squat, climbing
  2. Conditioning
    90 Double unders
    30 Deads, body weight
    90 Double unders
    30 Deads
    90 Double unders

Hand Stand

Wednesday’s WOD

  1. Skill

Hand Stand and Hand Stand Walk

  1. Conditioning
    3 RFT:
    30 Power Snatches, 30/25
    15 Thrusters, 30/25
    7 Rope Climbs