Friday WOD 5.1.15

Yoga Saturday at 8!

Warmup
5 Kang Squats
5 Clean and Jerks
6 Lunges
2 Inch Worms
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1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×5 Front Squat @ 70%

Set 1
1×5 Front Squat @ 80%
1×5 Front Squat @ 87.5%

Set 2
Jackie
1000m Row
50 Thrusters (45/35#)
30 Pullups

IMG_4687

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Thursday WOD 4.30.15

Yoga Saturday at 8!

Warmup
Burgener

Set 1
Touch and Go Snatches (Technique Limit)
@ 0:00 – 3 TnG Snatches @ ~50% 1RM
@ 2:00 – 3 TnG Snatches @ ~60% 1RM
@ 4:00 – 3 TnG Snatches @ ~70% 1RM
@ 7:00 – 3 TnG Snatches @ ~80% 1RM
@ 10:00 – 3 TnG Snatches @ ~80+% 1RM
@ 13:00 – 3 TnG Snatches @ ~80+% 1RM
@ 16:00 – 3 TnG Snatches @ ~80+% 1RM

Set 2
Teams of 3
12 Minute AMRAP
Total team weight =240
Total team reps per round = 15
Distribute weight amongst the team, e.g. Athlete 1: 115,2: 75, 3:50. Distribute reps per round, e.g. 1: 3 reps, 2: 5 reps, 3: 7 reps. Athletes must complete all assigned rep before next athlete goes, no skipping or changing order or weight during workout.
Hang Snatch

IMG_4716

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Wednesday WOD 4.29.15

Warmup
2 Rounds
200m Run
10 Pushups
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1×5 NG Bench @ 50%
1×3 NG Bench @ 60%
1×2 NG Bench @ 70%

Set 1
20 Minute OTM
[odds = PJ, evens = Bench (every other)]
10×3 Push Jerk @ 65%
5×5 NG Bench @ 80%

Set 2
3 Rounds
5 Deadlifts (315/205#)
4 Handstand Pushups
3 Bar Muscle-ups
200m Run

IMG_4725

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Tuesday WOD 4.28.15

Warmup
Burgener
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Setup Boxes

Set 1
Snatch from Box (Above Knee/Power Pos)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 3
@ 0:00 – 3 Snatch @ ~50% 1RM
@ 1:00 – 3 Snatch @ ~50% 1RM
@ 2:00 – 3 Snatch @ ~60% 1RM
@ 3:00 – 3 Snatch @ ~70% 1RM
@ 5:00 – 3 Snatch @ ~70% 1RM
@ 7:00 – 3 Snatch @ ~80+% 1RM
@ 9:00 – 3 Snatch @ ~80+% 1RM
@ 12:00 – 3 Snatch @ ~80+% 1RM
@ 15:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 18:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 21:00 – 3 Snatch @ Heaviest successful from min 7-12
@ 24:00 – 3 Snatch @ Heaviest successful from min 7-12

Set 2
20 Minute Timecap
2 Rounds
50 Double-Unders
40 Lunges
30 Pushups
20 Pullups
50 Abmats
40 Air Squats
30 Kettlebell Swings (1.5/1pd)
20 Box Jumps (24/20”)

IMG_4732

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Monday WOD 4.27.15

Warmup
3 Rounds
5 Kang Squats
5 Pushups
10 Lunges
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1×5 Front Squat @ 65%
1×5 Front Squat @ 75%

Set 1
1×3 Front Squat @ 85%
1×1+ Front Squat @ 95%

Set 2
4 Rounds
3 Minute AMRAPs
[pts = burpees (all burpees), missed reps = negatives]
@0:00, 9:00, 18:00, 27:00
20 Deadlift (135/85#)
5 Burpees
15 Hang Cleans (135/85#)
5 Burpees
10 Push Jerk (135/85#)
Burpees

IMG_4746

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