05.20.2023 Partner WOD

WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters  135/95  115/75  95/65
400m run together

05.19.2023

Strength
snatch
8 sets of slow pull snatch
(Perform a regular snatch, but the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Set 1-   2 reps @ 55%
set 2-   2 reps @ 60%
sets 3-4  2 reps @65%
set 5-6  1 rep @ 70%
set 7-8  1 rep @75%
 


WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead  135/95
6 bar facing burpees
rest 1:00 and record split

05.18.2023

Strength
Wendler week 2 cycle 3
Back squat
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Bird's Nest"
4 rounds for time
Run  400m
6 Curtis P* complexes with dumbbells
50/35  35/20

*Curtis P=
1 power clean
2 front rack reverse lunges (L+R)
1 push press

05.17.2023

Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book 
30 seconds/side thread the needle
15 scap push ups
 
 
 
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Running warm up
 
 
For Time
1 mile run

WOD
"Low Hang"
21-15-9
hang power snatch  95/65  75/55  45/35
wall balls 20/14

05.16.2023

Mobility
1:00 wrist stretches- forward and backward rocks
banded lat stretch x 30 seconds/side
barbell overhead hold x 30 seconds- light load 
 
 
 
Strength
Wendler week 2 cycle 3
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN  115/75
SC  75/55

05.15.2023 Partner WOD

Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
 
 
 
 
Strength
Wendler week 2 cycle 3
Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Uno Dos"
Partner Up
part one
8 x sled push 25m each- one push, one walk along- heavy

part two
40 x sandbag clean and throw over a racked barbell.
barbell needs to be close to chest height of pair

05.13.2023 Team of 3

Primer
2 sets
a. DB Cuban Press x 5/side
b. banded face pulls x 20
c. Y-T-W x 6 reps prone- no weight
 
then accumulate 20 reps empty bar snatch drop  https://youtu.be/DCJLYWGEdzo
 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
 
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95  115/75  95/65
1 rope climb or 2 up/downs