Our WODs

PROGRAMMING WEEK OF 06/19/2017

Monday 06/19/17
Strength:
CLEAN
5 x 1 @ 90%

WOD:
Competition:
13 Min AMRAP of:
200m Run
7 Hang DB Squat Cleans (50/35)
8 HSPU (25# Plates & Blue Mats)

Performance:
13 Min AMRAP of:
200m Run
7 Hang DB Squat Cleans (50/35)
8 HSPU (Blue Mats)

Fitness:
13 Min AMRAP of:
200m Run
7 Hang DB Squat Cleans (35/20)
8 HRST PU

Tuesday 06/20/17
Strength:
PAUSE BACK SQUAT
3 Second Pause – 4 x 3 @ 75% + 10 lbs

WOD:
Competition:
20 Min EMOM of:
2 Power Snatch (75%), 2 second pause in the hole

Performance:
20 Min EMOM of:
2 Power Snatch (70%), 2 second pause in the hole

Fitness:
20 Min EMOM of:
2 Power Snatch (65%), 2 second pause in the hole

Wednesday 06/21/17
EWOD

Thursday 06/22/17
Strength:
SPLIT JERK
4 x 3 @ 70% of C+J + 10 lbs

OVERHEAD WALK C+J
4 x 8 @ 50% + 10 lbs

WOD:
Competition:
9 Minute AMRAP of:
3 Thrusters (155/105)
6 Bar-Facing Burpees
1 Rope Climb

Performance:
9 Minute AMRAP of:
3 Thrusters (115/85)
6 Bar-Facing Burpees
1 Rope Climb

Fitness:
9 Minute AMRAP of:
3 Thrusters (95/65)
6 Burpees Over Bar
1 Rope Climb from lying down >> standing

Friday 06/23/17
Strength:
HALT SNATCH + POWER SNATCH CYCLING
– Work to heavy single with 3-second pause
– Drop to 65% for 5 Power Snatch
– Drop another 5lbs for Max Effort Power Snatches (30 Seconds)

WOD:
Competition:
For Time:
100 DU Buy In
Then, 10 Rounds of:
10 Push-ups
10 Pull-ups
Then,
100 Air Squat Buy Out

Performance:
For Time:
70 DU Buy In
Then, 10 Rounds of:
7 Push-ups
7 Pull-ups
Then,
100 Air Squat Buy Out

Fitness:
For Time:
200 Singles Buy In
Then, 10 Rounds of:
10 Box Push-ups
10 Ring Rows
Then,
75 Air Squat Buy Out

PROGRAMMING WEEK OF 06/12/17

Monday 06/12/17
Strength:
CLEAN
4 x 2 @ 85%

WOD:
Competition:
For time:
100 Double Unders
50 T2B
40 DB Squat Snatches (50/35)
30 Wall Balls (20/14)
20 HR Burpee Box Jumps (24/20)

Performance:
For time:
100 Double Unders
50 T2B
40 DB Squat Snatches (50/35)
30 Wall Balls (20/14)
20 Box Jumps (24/20)

Fitness:
For time:
200 Single Unders
50 Abmat Situps
40 DB Squat Snatches (35/20)
30 Goblet Squats w/DB
20 Burpee Step Ups

Tuesday 06/13/17
Strength:
PAUSE BACK SQUAT
3 Second Pause – 4 x 3 @ 75% + 5lbs

WOD:
Competition:
4 Rounds of:
1 Min: Sumo DL High Pulls (95/65)
1 Min: Push Press
1 Min: Rowing
1 Min: Pistols
1 Min: Rest

Performance:
4 Rounds of:
1 Min: Sumo DL High Pulls (75/55)
1 Min: Push Press
1 Min: Rowing
1 Min: Single Leg Step Ups
1 Min: Rest

Fitness:
4 Rounds of:
1 Min: Sumo DL High Pulls (55/35)
1 Min: Push Press
1 Min: Rowing
1 Min: Single Leg Seated Squats
1 Min: Rest

Wednesday 06/14/17
EWOD

Thursday 06/15/17
Strength:
SPLIT JERK
4 x 3 @ 70% of C+J + 5lbs
OVERHEAD WALK C+J
4 x 8 @ 50% + 5lbs

WOD:
Competition:
16 Minute AMRAP of:
8 HSPU (45 Plate Deficit)
1 Rope Climb

Performance:
16 Minute AMRAP of:
8 HSPU (Blue Mat, no Abmats)
1 Rope Climb

Fitness:
16 Minute AMRAP of:
8 Handstand Kickups/Pike Push-ups
1 Rope “Lay-to-Standing” Pull

Friday 06/16/17
Strength:
HALT SNATCH + POWER SNATCH CYCLING
– Work to heavy single with 3-second pause
– Drop to 60% for 5 Power Snatch
– Drop another 5lbs for Max Effort Power Snatches (30 Seconds)

WOD:
Competition:
6-9-12-9-6 of:
Burpees over Bar
Front Squats (185/115)
C2B

Performance:
6-9-12-9-6 of:
Burpees over Bar
Front Squats (135/95)
Pull-ups

Fitness:
6-9-12-9-6 of:
Burpees over Bar
Front Squats (115/75)
Ring Rows