WonderWoman Wednesday 8-16-17
Strength
OHS
3-3-3-3-3
WOD
8-7-6-5-4-3-2
Hang Squat Snatches (115/75)
Knees to Elbows
Burpees over Bar
Tank Top Tuesday 8-15-17
SKill
10:00min EMOM
A) Row calories (25/20)
B) 30 sec. of DU’s
Measure= total DU’s
WOD
4 RFT
Run 200m
15 Box Jumps (24/20)
12 DL (185/135)
Motivational Monday 8-14-17
Strength
10:00min Clean EMOM
2 Squat Cleans + 1 Jerk @ (equal to or less than 75% of 1RM)
WOD
3:00 min AMRAP
9 Thrusters (95/65)
9 Pull-ups
Rest 3:00min
2:00 AMRAP
9 Trusters
9 Pull-ups
Rest 2:00min
1:00min AMRAP
6 Thrusters
6 Pull-ups
Group Stretch
Fun-ctional Friday! 8-11-17
Warm up- Kick ball/ or group game
Strength
DL
5-5-5-5-5
WOD
50 KBS (62/35)
40 Hang Power Cleans (95/65)
30 WB (20/14)
20 T2B
10 Bar Muscle Ups (pull ups scaled)
1 Rope Climb
Thankful Thursday 8-10-17
Skill
Snatch Complex
1 High Pull + 1 below knee Hang Power + 2 Hang Squat + snatch balance
WOD
7:00min AMRAP
6 Box Jumps overs (24/20)
6 S2OH (135/95)
Cashout-100 DU’s for Time
20 Hollow body rocks
Unilateral banded hamstring stretch
Weightlifting Wednesday 8-9-17
Strengthjs
Front Squat
3-3-3-3-3
WOD
10 Squat Cleans (115/75)
20 Sit-ups
8 Squat Cleans (135/85)
20 Sit-ups
6 Squat Cleans (155/95)
20 Sit-ups
4 Squat Cleans (185/105)
20 sit-ups
2 Squat Cleans (205/115)
20 sit-ups
Tank Top Tuesday 8-8-17
Strength
Bench Press
5-5-5-5-5-5
WOD
10 Pull-ups
10 Push-ups
400m run
20 Pull ups
20 push-ups
400m Run
30 Pull ups
30 Push ups
400m Run
Motivational Monday 8-7-17
Strength
OHS
8-8-8-5-5-5
WOD
For Time
5 Wall Walks
18 DL (225/155)
18 WB (20/14)
4 Wall walks
15 DL
15 WB
3 Wall Walks
12 DL
12 WB
Cashout– 15 C2B for Time
Flex Friday 8-4-17
10min EMOM
3 Power Snatches
Increase weight every set or every other. Must be touch and go’s
WOD
EMOM Style WOD. Works start every minute.
Min 1-2-3
1 – OHS (95/65)
2 – Burpees
3 – T2B
Min 4-5-6
2- OHS
3 Burpees
4 T2B
Min 7-8-9
3 OHS
4 Burpees
5 T2B
Min 10-11-12
4 OHS
5 Burpees
6 T2B
Etc…
Go until unable to complete rep scheme in alotted time.
Cashout– 50 sit-ups for Time
Turn up Thursday 8-3-17
Strength 1
Clean Complex
1 Power Clean + 2 Hang Squat Clean + 1 FS + 1 Jerk
6 sets
Strength 2
Bench
8-8-8-8-8
Lateral Raises
8-8-8-8
WOD
Row 1500m for Time
