Weightlifting Wednesday 4-20
Strength
DL
3-3-3-3-3
WOD
4RFT
7 clean and Jerks (155/95)
8 Ring Dips
100m MB run
Cashout-partner leg throws/ group stretch
WL
Power Snatch (touch and go)
3-3-3-3
Split Jerk
1-1-1-1
Tanktop Tuesday 4-19-16
Skill
Ring MU progressions
Exercises and drills to help with your ability to do a Ring MU!
WOD
20minute AMRAP
50 DU’s
15 Pull-ups
12 WB
10 Burpees
Tanktop Tuesday 4-19-16
Skill
Ring MU progressions
Exercises and drills to help with your ability to do a Ring MU!
WOD
20minute AMRAP
50 DU’s
15 Pull-ups
12 WB
10 Burpees
Motivational Monday 4-18-16
Strength
Cleans
3-3-3-3-3
Last 2 sets at equal to or greater than 85%
WOD
200m run, then
6 rounds of
5 OHS (135/95)
10 Box Jumps (24/20)
Finish with a 200m run
Functional Friday 4-15-16
Mobility
Shoulder
Strength
Push Press
3-3-3-3-3
WOD 1
7:00min AMRAP
Ascending ladder by 1 starting at 3.
DL (255/145)
Ring Push-ups
WOD 2
30 T2b for time
TeamWork Thursday 4-14-16
Skill
Run
4 x 400m Sprint
1 min rest between each run
Measure= total time
Then, Max Tire Flips= 1 min
Partner WOD
50 Power Cleans (115/75) Burpees
50 Front Squats (115/75) Burpees
50 s2oh (115/75)/ Burpees
50 Box Jumps (24/20)/ Burpees
WeightLifting Wednesday 4-13-16
Strength
Back Squat
8-10reps Warm-up
3 @ 55%
3 @ 65%
3@ 70%
3 @ 75%
3@ 85%
3 @ 85%
WOD
21-15-9
Power Snatches (95/65)
WB (20/14)
Pull-ups
WL
OHS
3-3-2-2-2
Snatch Pulls
2-2-2-2
TankTop Tuesday 4-12-16
Strength
Bench Press
8-6-4-2-2-2
WOD
13:00min AMRAP
30 DU’s
5 HSPU’s
20 WBSU’s
Cashout– 10 Turkish Get-ups (45/25)
Motivational Monday 4-11-16
Strength
DL
5-5-5-5-5
Percentage will be posted
WOD
3RFT
5 Bear Complexes (135/95)
10 Burpees over Bar
20 Ring Rows
200m run
20min time cap
Cashout– 3min group planks
Functional Friday 4-8-16
Strength
Squat cleans
6-6-6-6-6
Percentages will be posted
WOD
5RFT
10 T2b
6 Bear Crawls (15m)
12 box jump overs (24/20)
Cashout– practice cartwheels
