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

MONDAY (2-6-17)

* Warm-Up *
– 150M Row
– 5 Single Arm DB Thrusters (50/35, Left)
– 5 Single Arm DB Thrusters (50/35, Left)
– 10 Pull-Ups
* 3 Rounds.

(A)
(1.)
Build to a heavy single of the day Snatch.

(2.)
Build to a heavy single of the day Clean and Jerk.

(B)
Back Squat
EMOM x 8 minutes complete:
– 1 Heavy Back Squat

(C)
For Time Complete:
– 75 Wall Balls (20/10’, 14/10’)
– 60 Bar-Facing Burpees
– 45 Power Cleans (135/95)
– 30 Shoulder-to-Overhead (135/95)
– 15 Bar Muscle-Ups

Tracy

SATURDAY (2-4-17)

(A)
Complete a 10 minute AMRAP of:
– 10 Toes-to-Bar
– 10’ Single Arm OH DB Walking Lunge (55/35, Left)
– 10’ Single Arm OH DB Walking Lunge (Right)

** Lunge = The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart the 10’ section.

(B)
“Super Bowl Weekend Partner WOD”
With a Partner Alternating Full Rounds Complete:

“1st Quarter”
8 minute AMRAP of:
– 20 Double Unders
– 5 C2B Pull-Ups

REST 2 MINUTES

“2nd Quarter”
8 minute AMRAP of:
– 5 Deadlifts (225/155)
– 5 Handstand Push-Ups (Deficit if able, 2 x 25’s)

REST 2 MINUTES
“3rd Quarter”
8 minute AMRAP of:
– 100M Run
– 10 Wall Balls (20/10’, 14/9’)

REST 2 MINUTES

“4th Quarter”
8 minute AMRAP of:
– 3 Power Cleans (165/110)
– 6 Lateral Burpees

FRIDAY (2-3-17)

* Warm-Up *
– Take 10 minutes and play around with some gymnastics skill work.

(A)
EMOM x 5 rounds:
~ Minute 1 = 10 Box Jump-Overs (24/20)
~ Minute 2 = 5 Tap-and-go Power Snatches @ 65-75%

(B)
Split Jerk (from blocks)
4 x 1.1 @ 70-80%

(C)
For Time Complete:
– 250M Row
– 21 Thrusters (75/55)
– 250M Row
– 18 Thrusters (95/65)
– 250M Row
– 15 Thrusters (115/75)
– 250M Row
– 12 Thrusters (135/95)
– 250M Row
– 9 Thrusters (155/105)
– 250M Row
– 6 Thrusters (165/110)
– 250M Row
– 3 Thrusters (185/120)

* 20 minute time cap.
* You must change your own weights and use clips.
* Reset the Rowers with each round.
* No “Thruster-Jerks” allowed.

Powered by Tampa SEO