10.6.15 WOD
October 5, 2015
Warm-Up:
16 Pass Throughs
16 Halos
Burgener Warp-Up x4 (PVC)
Skill Transfers x4 (PVC)
4 Minute cap on above warm-up
then:
6 Minutes Coaches Choice
Oly Strength 4-2:
Power Clean + Clean - 75% 4 x (1+1) (% of power clean)
Snatch Balance - 70%x3x2, 75%x3x2, 80%x3
Push Press - 80%x5x5
Muscle Snatch - 65%x5, 70%x4, 75%x3x2
WOD:
12 Minute AMRAP of:
6 Alt. KB Power Snatch to OhSqt 53/35
12 Single KB Front rack walking lunges 53/32
10.5.15 WOD
October 4, 2015
Warm-Up:
16 Pass Throughs
16 Halos
Burgener Warm-Up x1 (PVC), x2 (w/BB)
Skills Transfer x1 (PVC), x2 (w/BB)
Junk Yard Dog x8
Oly Strength 4-1:
Power Snatch + Snatch - 75%x (1+1) x 4 (% of power snatch)
Jerk - 78%x3x5
Clean Pull - 96%x5x5
Back Squat - 75%x5, 80%x5x3, 83%x3, 80%x5
WOD:
For time:
1 Mile Run
Then
2 Rounds for time of:
15 Handstand Push-Ups
15 Box Jumps
14 Minute time cap.
10.2.15 WOD
October 1, 2015
"Desforges"
Five rounds for time of:
12 Deadlift 225/160
20 Pull-Ups
Clean and jerk 135/95
20 Knees to Elbows
10.1.15 WOD
September 30, 2015
Warm-Up:
14 Pass Throughs
14 Halos
Burgener Warm-Up x3
Skills Transfer x3
Junk Yard Dog x7 (each)
Oly Strength 3-4:
3-Position Snatch - 70%x1x2, 75%x1x3 (% of Snatch)
Snatch Pull - 93%x5x5
Snatch Push Press - 75%x5x5
Good Morning - 27%x8x3 (% of Back Squat)
WOD:
8 Minute EMOM (every :30) of:
13 Kettlebell Swings (first 30)
14 Goblet Squats (second 30)
For each round not completed, you will acquire a 5 burpee penalty at the end of the EMOM. 40
9.30.15 WOD
September 29, 2015
Warm-Up:
Coaches Choice
Oly Strength:
3-Position Clean - 70%x1x2, 75%x1x3 (% of Clean)
Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 3
Snatch Deadlift - 100%x7x2, 100%x5x3 (% of Snatch)
Front Squat - 65%x6, 70%x6, 75%x5, 80%x3x2
WOD:
"Mini Amanda"
for time 9-7-5 of:
Muscle Ups
Snatch (squat) 115/80
10 Minute cap time.
9.29.15 WOD
September 28, 2015
Warm-Up:
14 Pass Throughs
14 Halos
Burgener Warp-Up x3 (PVC)
Skill Transfers x3 (PVC)
4 Minute cap on above warm-up
then:
6 Minutes Coaches Choice
Oly Strength 3-2:
Power Clean + Clean - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean)
Snatch Balance - 65%x3x2, 70%x3, 75%x3x2 (% of Snatch)
Push Press - 78%x5x5
Muscle Snatch - 65%x5, 70%x4, 75%x3x2 (% of Snatch)
WOD:
9 Minute AMRAP of:
25 Sit-Ups
20 V-Ups
15 Hollow Rocks
10 Deadbugs (L & R =
9.28.15 WOD
September 27, 2015
Warm-Up:
14 Pass Throughs
14 Halos
Burgener Warm-Ups x3 (w/BB)
Skills transfer x3 (w/BB)
Junk Yard Dog x7
Oly Strength 3-1:
Power Snatch + Snatch - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch)
Jerk - 75%x3x5
Clean Pull - 90%x5x5
Back Squat - 65%x6, 70%x6, 75%x6, 80%x5x2
WOD:
For time:
100 Double Unders
50 Walking Lunges
50 Double Unders
100 Walking Lunges
9.25.15 WOD
September 24, 2015
Warm-Up:
Show us what you have learned. You have 10 Minutes to warm-up.
Oly Strength 2-5:
Snatch - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1,
Clean & Jerk - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1,
Back Squat - 60%x6, 65%x6, 70%x6, 75%x4x2
WOD:
1-2-3-4-5-6-7-6-5-4-3-2-1 for time of:
WallBalls 20/14 @10/9'
Pull-Ups
Floor Press 135/95
10 Minute time Cap.
9.24.15 WOD
September 23, 2015
Warm-Up:
12 Pass Throughs
12 Halos
Burgener Warm-Up x3
Skills Transfer x3
Junk Yard Dog 6 (Each)
4 Minute time cap
then
6 Minutes Coaches choice
Oly Strength 2-4:
3-Position Snatch (floor, knees and mid thigh) - 65%x1x2, 70%x1x3
Snatch Pull - 90%x7x2, 90%x5x3
Snatch Push Press - 70%x5x3, 75%x5x2
Good Morning - 25%x8x3 (% of Back Squat)
WOD:
10 Rounds:
20 Seconds: Max Thrusters 95/65
40 Seconds: Rest
9.23.15 WOD
September 22, 2015
Warm-Up:
400m Run
Burgener Warm-Up x3
Skill Transfer x3
Gunk Yard Dog x6 each
400m Run
Oly Strength 2-3:
3-Position Clean (floor, knee and mid. thigh) - 65%x1x2, 70%x1x3 (% of clean)
Power Jerk + Jerk - 65% x (2+1) x 2, 70% x (2+1) x 3
Clean Deadlift - 100%x7x2, 100%x5x3
Front Squat - 60%x6, 65%x6, 70%x5, 75%x3, 70%x5
WOD:
3 Rounds for time of:
15 Overhead Squat 95/65
400m Run
15 Minute cap time.
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