Weightlifting Wednesday 3-1-17
Strength
Squat Cleans
2-2-2-2-2…
AHAP
WOD
Run 200m
10-8-6-4-2
Front Squats (155/105)
T2B
Rest 1min
Run 400m
Cashout– practice deficient gymnastic skills
Archive for month: February, 2017
Techno Tuesday 2-28-17
Strength
Push Jerk
5-3-1-1-1…
WOD
Complete in any order (20:00min cut off)
100 WB
80 Sit-ups
60 Push-ups
40 DL (185/135)
20 Burpees
5 Rope climbs
Motivational Monday 2-27-17
Strength
OHS
5-3-1-1-1…
20 min to establish 1RM
WOD
6 min AMRAP
20 DL (135/95)
30 DU’s
Rest 3min
6min AMRAP
8 C2B Pull-ups
15 Russian KBS (54/25)
Cashout– Bar MU’s
Let the Open begin Thursday!
Strength
DL
3-3-3-3-3
WOD
For Time
500m Row
400m run
20 Air Squats
20 Burpees
20 sit-ups
20 Push-ups
Cashout– work an mobility needed
Weightlifting Wednesday 2-22-17
Strength
10:00min EMOM
Clean Complex
1 Power+ 1 Hang Power + 1 Squat Clean
*Warm up/ stay at 60-70% of 1RM
WOD
5-10-15-10-5
Push Jerks (135/95)
Box Jump overs (24/20)
10-20-30-20-10
DU’s
Cashout– 20 Ring Dips
WL– will be posted on members group
Tactical Tuesday 2-21-17
SKill
Weighted Pull-ups
5-5-5-5-5
/RIng Muscle ups
Drills
WOD
3RFT
14 T2B
100m run
20 KB rows (54/25)
100m run
20 KB Snatches (54/25)
100m run
Cashout– Rear Delt flys/ Bar MU’s
(CF4P Tactical Angel’s)
President’s Day Monday 2-20-17
Warm-up
5min Group Dynamic + 10 strict pull-ups
TaBata (3 Rounds)
1) Kips on Rings
2) MBC
3) Hollow Body Rock
4) Hinge Rows
Strength
Back Squat
3-3-3-3-3…
Goal- Heavier than previous weeks 5’s.
WOD
9min AMRAP
Min 0-2 -ME WB (20/14)
Min 2-9- AMRAP of
9 Thrusters (95/65)
6 Burpees over Bar
Measure= total reps (WB + Thrusters and Burpee reps)
Cashout– group static stretch
Final Friday (before the Open) 2-17-17
Strength
Push Jerk
3-3-3-3-3
WOD
Complete For Time in order
12 Clean and Jerks (135/85) (95/65)
9 Clean and Jerks (165/95) (115/75)
6 Clean and Jerks (185/105) (135/85)
3 Clean and Jerks at (205/115) (155/95)
100 DU’s (400 singles)
20 HSPU’s (10 Wall climbs)
30 OHS (95/65)
40 Push-ups
Cashout– 30 DB Snatches
Thankful Thursday 2-16-17
SKill
Ring MU progressions
1) False grip RR
2) on toes- MU
3) kip on rings
4) hips to rings
5) jumping ring MU
WOD
“Helen” + DL’s
3RFT
400m Run
21 KBS (54/35)
12 Pull-ups
6 DL (275/185)
Cashout– ME MU’s in 1 min
Weightlifting Wednesday 2-15-17
Warm-up
Group BB
Strength
OHS
3-3-3-3-3
WOD
4 RFT
10 Power Snatch (95/65)
20 WB (20/14)
Cashout– 500m row for Time
