Power Thursday 5-17-18
Skill
10:00min EMOM
3 Hang Power Snatches
-add weight every 3min, last min go heaviest 3 Reps w/out failure
WOD
7 Rounds For Time
7 Power Cleans (135/95)
5 HSPU’s
Archive for month: May, 2018
Wednesday 5-16-18
Skill
Pull-ups/ T2B
Establish unbroken Pull-ups (Strict, Kip, or butterfly)
Establish unbroken T2B
WOD
25min AMRAP
Run 400m
20 Pull-ups
20 DL (225/155)
20 Burpees
20 T2B
Row 200m
Rest 1min
* goal, finish 2 Rounds
Tuesday 5-15-18
Strength
Push Press
5-5-5-5-5
WOD
“Karen”
150 WB For Time
Cashout– quad stretches
Monday 5-14-18
Strength
Squat Cleans
3-3-3-3-3
Work up to a heavy 3RM
25min Time cap
WOD
10 min AMRAP
14 DB Snatch (50/35)
30 DU’s
Friday 5-11-18
Strength
Weight Pull-ups
5-5-5-5-5
Scale- Strict Pull-ups, partner assisted Pull-ups, or Jumping Negative.
Partner WOD
Alternates movements with partner
Complete 8 rounds
Cal Row (12/8)
6 T2B
15 WB (20/14)
15min Time cap
Thursday 5-10-18
WOD
30min AMRAP
6 Rounds of 5min AMRAP
(4min work, followed by 1 min rest)
10 DL (225/155)
100m Run
8 HSPU’s
ME- KBS (53/35) with remainder time with 4min work time
-Every round will have 1min rest.
Score will be total KBS after all rounds.
*scale work to be able to get to KBS every round. If unable to get to KBS, workload is to much. Scale load before scaling rep scheme.
*Scale HSPU, to 2-4 Wall Walks, or 8 HRPU’s
Wednesday 5-9-18
Warm up
Tabata
1) KBS
2) HS hold
3) Kips
4) Burpees
BB group warm up
1) down up
2) low hang + Down Up
3) low hang HP
4) Muscle Snatch
5) OHS
6) Snatch Balance
7) Power Snatch + Snatch Balance
Strength
Squat Snatch
5-5-5-5-5
Tuesday 5-8-18
WOD
“1/2 Murph”
Run 800m
Then, Complete in any order…
50 Pull-ups
100 Push-ups
150 Air Squats
Then, Run 800m
*scale pull-ups to jumping negatives or Ring Rows
*35 min time cap
Monday 5-7-18
Warmup– dynamic/ squat prep
Strength
Back Squat
10-10-10-10
First set should be at 50-55%. Make 5-20# increases every set. 2-3min rest between sets
WOD
10:00min AMRAP
5 S2OH (155/105)
7 Burpee box Jumps (24/20)
20 DU’s
Cashout– 20 Ring Dips
Friday 5-4-18
Strength
Power Snatch
3-3-2-2-1-1
WOD
For Time
15-12-9
Thrusters (95/65)
T2B
DL (185/135)
