Flex Friday 8-18-17

Strength/ Skill

Clean and Jerk efficiency 

10-8-6-4-2

*touch and go clean and Jerks, focus on speed and efficiency. 

WOD

“DT”

5RFT

12 DL (155/105)

9 Hang Power Cleans

6 Push Jerks 

The goal with this WOD for the day is to be fast and efficient. Scale appropriately. 

Team Work Thursday 8-17-17

Strength

Bench 

3-3-3-3-3-3

Teams of 4

Complete in order for Time…

150 WB (2 WB going at same time)

300 DU’s (2 jump ropes)

400m run (everyone) 

50 Pull-ups 

200 Plate to OH (45/25)

*teammates resting must hold a 45# off the ground once WOD starts, 1 per team. 

WonderWoman Wednesday 8-16-17

Strength 

OHS

3-3-3-3-3

WOD

8-7-6-5-4-3-2

Hang Squat Snatches (115/75)

Knees to Elbows

Burpees over Bar

Tank Top Tuesday 8-15-17

SKill

10:00min EMOM

A) Row calories (25/20)

B) 30 sec. of DU’s

Measure= total DU’s

WOD

4 RFT

Run 200m 

15 Box Jumps (24/20) 

12 DL (185/135) 

Motivational Monday 8-14-17

Strength 

10:00min Clean EMOM

2 Squat Cleans + 1 Jerk @ (equal to or less than 75% of 1RM) 

WOD

3:00 min AMRAP

9 Thrusters (95/65)

9 Pull-ups

Rest 3:00min

2:00 AMRAP

9 Trusters

9 Pull-ups 

Rest 2:00min

1:00min AMRAP

6 Thrusters

6 Pull-ups 

Group Stretch

Fun-ctional Friday! 8-11-17

Warm up- Kick ball/ or group game

Strength

DL

5-5-5-5-5

WOD

50 KBS (62/35)

40 Hang Power Cleans (95/65)

30 WB (20/14)

20 T2B

10 Bar Muscle Ups (pull ups scaled)

1 Rope Climb

Thankful Thursday 8-10-17

Skill

Snatch Complex 

1 High Pull + 1 below knee Hang Power + 2 Hang Squat + snatch balance

WOD

7:00min AMRAP 

6 Box Jumps overs (24/20)

6 S2OH (135/95)

Cashout-100 DU’s for Time 

20 Hollow body rocks

Unilateral banded hamstring stretch 

Weightlifting Wednesday 8-9-17

Strengthjs

Front Squat

3-3-3-3-3

WOD

10 Squat Cleans (115/75)

20 Sit-ups

8 Squat Cleans (135/85)

20 Sit-ups

6 Squat Cleans (155/95)

20 Sit-ups

4 Squat Cleans (185/105)

20 sit-ups 

2 Squat Cleans (205/115)

20 sit-ups

Tank Top Tuesday 8-8-17

Strength

Bench Press

5-5-5-5-5-5

WOD

10 Pull-ups

10 Push-ups

400m run

20 Pull ups

20 push-ups

400m Run

30 Pull ups

30 Push ups

400m Run

Motivational Monday 8-7-17

Strength

OHS

8-8-8-5-5-5

WOD

For Time

5 Wall Walks 

18 DL (225/155)

18 WB (20/14)

4 Wall walks 

15 DL 

15 WB

3 Wall Walks 

12 DL 

12 WB

Cashout– 15 C2B for Time