Friday Aug. 29th
Strength
Pull-ups
Partner WOD
Bench for volume (m:m= 5000#, m:f= 3500#, f:f= 2000)
50 KBS (54/35) /wall sit
40 Ring Rows/ plank
30 burpee Slam balls
20 tire flip jump throughs
10 HSPU’s/ squat
400 partner keg run
Archive for month: August, 2014
Thursday Aug. 28th
Strength
Snatch Complex
Snatch grip DL+ hang snatch pull+ hang squat snatch+OHS
5+ sets
WOD 13:00min AMRAP
6 Sprints (20m)
15 sit-ups
3 Front Squats (185/95) -ascending ladder
The Front Squats will be an ascending ladder by 3 every round.
Tuesday Aug. 26th
Strength/ Skill
Jerk progressions/ purpose is to work speed and good footwork
WOD
400m to start, then complete AMRAP, until 6min mark, of
5 C2B
5 Box Jumps
(At 6 min mark run another 400m)
Then,
15 KBS
15 DU’s
Work until 12min mark.
Score is total rounds completed.
Motivational Monday Aug. 25th
This week we will be focusing on weightlifting technique (Snatch and Clean and Jerks)
Strength
Snatch progressions/ snatch complexes
WOD 5RFT or 12:00min time cap
12 Walking Front Rack Lunges (95/65)
3 wall climbs (9 HRPUs= scaled)
10 Back Extensions
Cash out
Core work
40 Lying WB crunches
Friday Aug. 22nd
Warm-up
Dodgeball!
Strength
Back Squat
3-3-3-3-3
WOD
5 RFT
100m MB run
10 Pull-ups
15 Slam Balls
Thursday Aug. 21st
Skill
1000m row for time/ work on handstands
WOD
4RFT
8 Ring Push ups
10 Front Squats (95/65)
15 WBSU
We will be doing a Hero WOD on Labor Day Sept. 1st early in the morning. “Tillman Hero WOD”
Wednesday Aug. 20
OHS
3-3-3-3-3
WOD
5-Box Jumps (24/20)
5-DL (225/135)
10-Box Jump
10-DL (225/135)
15 Box Jumps
15 DL (225/135)
10 Box Jumps
10 DL (225/135)
5 Box Jumps
5 DL (225/135)
Then 10 sprints (20m)
Tuesday Aug. 19th
Strength
Cleans
3-3-3-3-3
WOD 12:00min AMRAP
30 DU’s
20 WB
15 Ring Rows
Motivational Monday Aug. 18th
Strength
Bench
5-5-5-5-5
WOD
200m run then
4 rounds of…
20 Air Squats
8 S2OH (135/95)
10 T2B
(3 burpee penalty every time your hands come off the rig during T2B, Burpees to be done after completion of 4 rounds)
Cashout-3:00min plank
Friday August 15th
Skill
Broad Jump
15min to find Front Squat 1RM
WOD
9:00min AMRAP
7 SDHP (115/75)
100m plate run (45/25)
