Flex Friday 1-19-18
Strength
Snatch Complex
3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance
WOD
5min AMRAP
2 Hang Squat Clean (155/105)
5 Pullups (RX+ 2 Bar MU)
2 Burpees
Cashout- work the gun show!
Archive for month: January, 2018
Thursday 1-18-18
Strength
Bench Press
10-8-6-4-2
Total volume
WOD
For Time- Complete in any order
50 WB (20/14)
50 DB Snatches (50/35)
50 Push-ups
50 Calorie Row
50 back extension (Superman)
Cashout– Group Stretch
Wednesday 1-17-18
Strength
10:00 EMOM
2 Power Cleans
Add weight every 2min
WOD
10:00min AMRAP
6 Sprints (20m)
12 T2B
15 Box Jump overs (24/20)
Cashout– ME KBS (62/35)
Tuesday 1-16-18
No skill
Open WOD 17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders
30min Time cap
Cashout- group mobility
Monday 1-15-18
Strength
OHS
3-3-3-3-3
WOD
9-8-7-6-5-4-3-2
DL (245/155)
Burpees over Bar
C2B
Cashout– 400m run for time
1-12-18
Strength
Squat Cleans
3-3-3-3-3….
WOD
5-10-15-20-15-10-5
Hang Power Cleans (115/85)
WB (20/14)
Thursday 1-11-18
Skill
10:00mun EMOM
Even- DU’s ME for 30 sec/ Rest 30
Odd- Bench Press ME (155/95) for 30sec/ Rest 30
Partner WOD
20min AMRAP
Alternate movements of…
20 Cal Row
12 Pull-ups
12 S2OH (135/95)
Wednesday 1-10-18
Warm up
1 Zumba song/ Fun game/ Barbell Warm up
Skill
Back Squat
5-5-3-3-1-1
Or
10-10-5-5-3-3
WOD
4RFT
18 Walking DB Lunges (50/35)
15 DB Cleans (50/35)
200m Run
Cashout– GHD Sit-ups
Tuesday 1-9-18
Skill
Bar MU skills
1) Kipping C2B (banded if needed)
2) Glide Kip (start on bench and end on bench)
3) Glide Kip with high knees
4) Attempt Bar MU. Glide Kip + knee and hips to bar.
Open WOD 15.1
A) 9min AMRAP
15 T2B
10 DL (115/75)
5 Power Snatches (115/75)
B) 6 min to Establish 1RM
Clean and Jerk
Friday 1-5-18
Strength
Cleans
5-5-5-5-5
Work to a heavy set of 5. Reset between reps.
WOD
For Time
5 S2OH (135/95)
20 Box Jumps (30/24)
10 S2OH
15 Box Jumps
15 S2OH
10 Box Jumps
20 S2OH
5 Box Jumps
Cashout–
For Time
200m Row
200m run
