Weightlifting Wednedsay 5-4-16
Strength
Snatch Complex
2 Hang snatch HP + 1 floating Snatch + OHS
5-7sets
WOD
12 OHS (95/65)
6 T2b
10 OHS (115/75)
12 T2B
8 OHS (135/95)
18 T2B
5 OHS (155/105)
24 T2b
1 OHS (185/115)
40 air squats
Tanktop Tuesday 5-3-16
Skill– gymnastic warm up
Kips and Pull-ups
WOD
“Helen”
3RFT
400m Run
12 Pull-ups
21 KBS (54/35)
Cashout– 1000m row for time
Motivational Monday 5-2-16
Warm up
DU’s
Strength
Front Squats
5-5-5-5-5
WOD
3 Rounds of… (Fight gone bad style)
1 min Thrusters (95/65)
1 min Burpees
1 min DU’s
1 min WB (20/14)
1 min rest
*measure is total reps. NO singles will count toward total.
Cashout– group stretch
Friday Fun Run! 4-29-16
Strength
DL
5-5-3-1-1-1…
WOD
7:00min AMRAP
3 Power Snatches (135/95)
5 T2B
7 Box Jumps (30/24)
Thankful Thursday 4-28-16
Strength
Bench press
15-12-10-8
Birthday WOD
47 Cal Row
47 S2oH (95/65)
47 sit-ups
47 KBS (62/35)
Cashout- 25 OH Tricep extension
Weightlifting Wednesday 4-27-16
Strength
Cleans
1-1-1-1-1…
WOD
3- 5min AMRAPs of….
7 FS (135/95)
8 pull-ups
9 DL (135/95)
10 DU’s
Rest 1min between sets. Start where you leave off.
Cashout– Practice bar MU’s
WL- posted on board
Technique Tuesday 4-26-16
Strength
10:00min EMOM
1 Snatch Balance + 1 OHS
*add weight every set/ or every other
WOD
30-20-10
OH Walking Plate Lunges (45/25)
Strict Ring Rows
Back extension (supermans)
Cashout– 25 Toe Touch Sit ups
Mobility Monday 4-25-16
Strength
Push Press
5-3-1-1-1-1…
Establish 1RM
WOD
5rounds of…
7 Hang Power Cleans (155/95)
2 Wall Walks
200m run
Then, 20 Burpees
Cashout- 20 DB lateral raise
Fun-ctional Flip Flop Friday 4-22-16
Strength
Back Squat
1-1-1-1-1…
Establish 1RM
WOD
9:00min AMRAP
12-9-6
Hang Power Snatch (115/75)
C2B
*once done, complete as many reps of WB’s (20/14) in remaining time.
Measure= Total reps of WB
Rest 2:00min
WOD 2
400m run for time!
Turn up Thursday 4-21-16
Strength
Bench Press
5-5-3-3-1-1
WOD
13:00min AMRAP
Row 500m then,
10 T2B
20 Russian Ab twist (25/15)
9 Front Squats (95/65)
Cashout– 3 Rope climbs for time
