Tenacious Tuesday 9-13-16
Strength
DL
3-3-3-3-3
20min
WOD
10-9-8-7-6-5-4-3-2-1
SDHP (115/75)
Pull-ups
Cashout-30 Hammer Curls
Memorial Monday 9-12-16
“Never Forgotten”
9/11 Memorial WOD
2001m row/ or run
11 Box Jumps (30/24)
11 Thrusters (125/75)
11 C2B
11 Squat Cleans (175/95)
11 HSPU
11 KBS (70/45)
11 T2B
11 DL (175/95)
11 Push Jerks (125/75)
2001m row or run
Flex Friday 9-9-16
Strength
Back Squat
5-5-5-5-5
WOD
4 rounds of…
200m run
3 Squat cleans (165/105)
3 Push Jerks (165/105)
8 Burpee box jump overs (24/20)
Rest 1 min
Kettle bell Thursday 9-8-16
Skill
KB Turkish Get-ups
Establish 1RM
WOD A
30-20-10
Single arm alternating KBS (54/25)
Single arm alternating goblet squats (alternate every 5)
KB single arm row (alternating every 5)
WOD B
Row 50 Cals for time
Yes, you will do both WODS…
Wacky Wednesday 9-7-16
Strength
Bench
5-5-5-5-5
WOD
20min time cap
18-15-12-9-6-3
WB (20/14)
Pull-ups
Hang Power Cleans (115/75)
100m run
WL
Thruster (off Rack)
5-4-3-2-1
Clean pulls
2-2-2-1-1
Cashout-25 dips
Tantalizing Tuesday 9-6-16
Strength
20min time cap
Snatch
Warm up
3 @ 55%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 75%
Beginner
Work on OHS + Snatch grip DL
WOD
7min AMRAP
5 OHS (95/65)
15 DU’s
Rest 2 min
1:30min AMRAP
ME sit-ups
Cashout-1 sled push
Partner Friday 9-2-16
Yes, I know that “Partner” doesn’t start with an “F”, but look: this is what you get when the boss is out of town. Let’s just focus on other f-words that may be necessary for this wod: fun, forgiving, fantastic, fitness. I should stop here and get to the point, there is a limited number of f-words I know.
Skill:
Deadlifts! 5-5-5-5-5
WOD:
5 Rounds for time, partner-style:
12 toe-to-bar (scaled: knees to elbows)
12 box jumps (each)
100m keg run (split however you want)
During the t2b and box jumps, while 1 partner works, the other is in a plank.
Weightlifting Wednesday 8-31-16
Strength
Back Squat
10-8-6-4-2
Measure= Total Volume
WOD
20 OH Walking Plate Lunges (45/25)
Then, 4 Rounds of
14 WBSU’s
8 Power Snatches (95/65)
Then, 20 OH walking plate Lunges
WL
Snatch
2-2-2-2-2
Clean pulls
1-1-1-
Cashout– 20 GHD sit-ups
A
Terrific Tuesday 8-30-16
Warm-up
Banded Sprints/ fun game
Skill
4 x 400m sprints (row if needed-no names)
1 min rest between/ measure = total time
WOD
13:00min AMRAP
8 C2B
15 KBS (62/35)
6 Burpees on a plate
Motivational Monday 8-29-16
Strength
Clean Complex
1 Power + 1 Touch and go clean + PP + Jerk
WOD
18-15-12-9
Front Squats (135/95)
DL (135/95)
Ring Dips
Fitness WOD
18-15-12-9
Air Squats/ Goblet Squats
KB DL
Strict Push ups
Cashout– 500m for time/ group stretch
