WEDNESDAY (3-8-17)

(A)
For Time Complete:
– 10 Hang Squat Cleans (95/65)
– 10 Bar-Facing Burpees
* 3 Rounds

* 5 minute time cap.

(B)
Front Squats
4 x 3

* You choose the weight to use based on feel.

(C)
EMOM x 4 rounds complete:
~ Minute 1 = 100M Run
~ Minute 2 = 10 Deadlifts (*)
~ Minute 3 = 100M Run
~ Minute 4 = 15 Sit-Ups + 15/12 Push-Ups

* You choose the weight for the DL’s. Goal for today is to move steadily and remain mechanically sound. Don’t go extremely heavy. Suggested percentage is around 50-55%.

TUESDAY (3-7-17)

(A)
For Time Complete:
– 30 Clean and Jerks (165/110)
* Every minute on the minute stop and complete 20 Double Unders (WOD starts with DU’s).

(B)
Power Snatch
– Build to a heavy single.

* Testing to see how you do with this under some fatigue.

(C)
With a partner alternating full rounds complete:
– 250M Row
– 10 Single Arm DB Shoulder-to-Overhead (50/35, 5 per arm)
* 5 Rounds (each)

MONDAY (3-6-17)

** Option 1 **

(A)
Repeat 17.2

(B)
Choose 1-2 portions from below to complete.

~~~~~~~~~~~~~~~~~~~~~~~~~

** Option 2 **

(A)
1 Mile Jog (not for time)

(B)
(1.)
Squat Snatch
3 x 1.1 @ 70-80%

* Reset in between the 2 lifts.

(2.)
Squat Clean and Split Jerk
3 x 1.1 @ 70-80%

* Reset in between the 2 lifts.

(C)
Back Squats
3 x 2 @ 85-90%

(D)
For Time Complete:
– 200M Run
– 20 Wall Balls (20/10’,14/10’)
* 5 Rounds

MONDAY (2-13-17)

(A)
Open WOD 13.4
Complete a 7 minute AMRAP of:
3, 6, 9, 12, 15 etc….
– Clean and Jerks (135/95)
– Toes-to-Bar

(B)
Every 2 minutes x 5 rounds complete:
– 5 Heavy Back Squats

(C)
For Time Complete:
– 100/80 Calorie Row
* EMOM complete 3 Burpees Over the Rower (WOD starts with Burpees).

(D)
GHD Sit-ups
4 x 15-20

SATURDAY (2-11-17)

(A)
“Lifting EMOM”

EMOM x 8 rounds:
~ Minute 1 = Snatch
~ Minute 2 = Clean and Jerk

* Set up 2 bars (share with a partner if able).
* Your choice on weight and “style” with each lift.

(B)
“Open Prep WOD”

Complete a 15 minute AMRAP of:
– 15 Box Jumps (24/20, step-ups permitted)
– 12 Deadlifts (*)
– 9 Hang Power Cleans (*)
– 6 Shoulder-to-Overhead (*)

* Round 1 = (75/55)
* Round 2 = (95/65)
* Round 3 = (115/75)
* Round 4 = (135/95)
* Round 5 = (155/105)
* Round 6 = (165/110)
* Round 7+ = (185/120)

(C)
With a partner complete a 20 minute AMRAP of:
“CINDY 2.0”
– 5 Chest-to-Bar Pull-Ups
– 10 Ring Push-Ups
– 15 Thrusters (45/35)

* Alternate after full rounds.

FRIDAY (2-10-17)

* Warm-Up *
– 1 Mile Run

(A)
EMOM x 8 minutes complete:
– 1 Power Snatch + 1 Hanging Squat Snatch + 1 Overhead Squat

(B)
Optional Gymnastics Skill Work:
Handstand Walk
3 x 25’

(C)
EMOM x 10 minutes complete:
~ Minute 1 = 2 Heavy Back Squats
~ Minute 2 = 1-5 Ring Muscle-Ups

(D)
Conditioning EMOM:
– Minute 1 = 4 x 25’ Shuttle Sprint (touch the ground on each turn)
– Minute 2 = 25’ Back Rack Walking Lunges (135/95) (Rx+=185/120)
– Minute 3 = 1 minute max rep “Burpee DB Ground-to-Overhead” (40-55/25-35, scale as needed)
* 2 minute rest.
* 4 Rounds.

* Bar is taken from the ground for the Walking Lunges. Open standards apply. Scale weight as needed.

WEDNESDAY (2-8-17)

(A)
EMOM x 10 minutes complete:
– 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk

(B)
Front Squats
– Using 60% of your 1RM complete 1 max effort set (from a rack).

(C)
“Bradshaw”
For Time Complete:
– 3 Handstand Push-Ups
– 6 Deadlifts (225/155)
– 12 Pull-Ups
– 24 Double Unders
* 10 Rounds.

U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary; and brother, Robert.

TUESDAY (2-7-17)

(A)
Following the template below complete:
~ Minute 1 = 15/12 Calorie Row + Max Power Snatches (95/65)
~ Minute 2 = REST
~ Minute 3 = Row + Max Power Snatches (115/75)
~ Minute 4 = REST
~ Minute 5 = Row + Max Power Snatches (135/95)
~ Minute 6 = REST
~ Minute 7 = Row + Max Power Snatches (135/95)
~ Minute 8 = REST
~ Minute 9 = Row + Max Power Snatches (115/75)
~ Minute 10 = REST
~ Minute 11 = Row + Max Power Snatches (95/65)

* Score each round separately.
* Power Snatches are completed in the time remaining each minute.
* These rounds are SPRINTS. Keep intensity high. Get off the rower quickly and right to your barbell.

(B)
Gymnastics Development Work:
• Rx = 6 x 10 Unbroken Toes-to-Bar
• Rx+ = 5 x 15 Unbroken Toes-to-Bar

* Rest as long as needed in between sets.

(C)
Get mobile!!
* 20-30 minutes

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