08.09.16

Primer: 2 rounds not timed 10 reps of bar weight thrusters 8 slam balls 2 wall walks- nose to wall

WOD: with a partner 'Flip Flop' 4 RFT 800m Run 50 wall balls 20/14 6 rope climbs- alternating every 1 25 hang power snatches 95/65- divide and conquer Partner A- runs 800m while partner B does all the wall balls next round partner B runs while partner A does all the wall balls

08.08.16

Skill: hip bridges with barbell 8-6-4 reps start light and build load

Jerk Work Every 1:30 do split press x 5 reps 45/35# x 3 sets Every 1:30 do split jerk x 5 reps with :03 pause in the dip and :03 pause in the catch x 3sets then do Every 1:30 of split jerk x 3 reps 95/65# x 3 sets Every 1:30 of jerk balance x 3 reps x 3 sets then do Every 1:30 of behind the neck jerk x 3 reps @65-70% 1RM jerk with a :03 pause at the catch x 3 sets

WOD: Build to today's heavy 6:00 EMOM 1 power clean + 3 front squats + 1 jerk

08.06.16

Make up Strength WOD 3 Rounds of 4:00 work, 2:00 rest AMRAP 20 unbroken wall balls 20/14 15 rotational med ball lunges 10 pull ups 5 deadlifts 225/155

*pick up reps where you left off

08.05.16

Skill:Back Squat 0-2:00 4 reps start around 65-75% 1RM 2- 4:00 3 reps 4- 5:00 2 reps 5- 6:00 1 rep 6- 7:00 1 rep

Skill: Clean DL 4:00 EMOM Clean DL pause at shin Clean DL pause at knee Clean high pull

WOD: For Time 22 TTB 22 Clean & Jerk 95/65 Shuttle Run 400m- fence and back twice

08.04.16

 

Skill: Push Press 50% x 5 reps 75% x 3 reps 85% x 1 rep 90% x 1 rep

Skill: 5 rounds of 20 hollow rocks

WOD: Partner Up! 4 RFT Person A carries a sandbag for 400m Person B accumulates reps of 5 Thrusters 135/95 or 115/75 5 Burpee pull ups 15 Abmat sit ups

08.03.16

 

Primer: 2 rounds min 1: get ups x 6-8 reps min 2: banded pec stretch min 3: step ups with bar racked on back x 10 reps min 4: handstand holds x :30-:45

Skill: pistols coach the progressions and modifications

WOD: 12:00 AMRAP pistols- alternating sides x 8 total reps kb swings 52/35 x 15 reps sled pull 100' with 2 plates on sled

08.02.16

Skill:Front Squats 75%- 4 reps 80%- 3 reps 85%- 2 reps 80%- 4 reps 85%- 3 reps 90%- 2 reps 75%- 6 reps

WOD: Teams of 3- Outside WOD As a team complete the following for time: Row 4000m Ball Slam x 100 Tire Flip x 400m DUs x 600