02.25.2023 Open 23.2

23.2A:
Complete as many reps as possible
in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each
round.
23.2B begins immediately upon
completing 23.2A

23.2B begins immediately upon
completing 23.2A.
23.2B:
Athletes will have 5 minutes to
establish:
1-rep-max thruster (from the floor)
Time cap: 5 minutes

01.31.2023

Strength
Overhead squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
3 sets of 1 rep @ 85, 90, 95%
 
 
WOD
"Over When It's Over"
7:00 AMRAP
150 feet shuttle run (25 feet out and back)
15 shoulder to overhead 95/65
150 feet shuttle run
15 TTB or hanging knee raises

01.24.2023

Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
Strength
A.  Bench press with a 1 second pause at the chest
5 sets of 3 reps @75%
 
then...
Super set 
3 rounds
A. body rows x 10 slow tempo   https://youtu.be/Y0wZVlaspU0
B. bench dips x 10 slow tempo  

WOD
"Luke Wall-Walker"
For Time
8 wall walks
32 DB cleans  50/35  35/20
8 lengths shuttle run (25 feet each length)
6 wall walks
24 DB cleans
6 lengths shuttle run
4 wall walks
16 DB cleans
4 lengths shuttle run
2 wall walks
8 DB cleans
2 shuttle runs

12.16.2022

Warm Up
2 sets
20 banded monster walks
20 tib raises
5 each side perfect stretch
20 banded face pulls
10 each side touchdown squats
 
 
Strength
Overhead Squats
4 x 5 reps@ 70%
 
 
WOD
"Savage Beast"
Every 4:00 for 20:00
shuttle runs x 200 feet (split into 25 feet segments)
rope climbs x 2 or up/downs x 4
burpee box jump overs x 6

09.22.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Primer
2 sets
8 each side single leg glute bridge, immediately into
15 DB glute bridges, immediately into
45 seconds glute bridge hold
rest as needed




Strength
Super set 3 times
A. barbell hip thrusts x 10 reps @ 75-80% max DL
B. strict pull ups x 10 (all 3 sets will allow you to complete the 2 x 15 this week)


WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes


Finisher
3 sets
45 seconds suitcase carry right side
45 seconds suitcase carry left side
15 GHD or abmat sit ups

07.18.2022

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes  
run 200m easy



One Round
5 reps of press and reach for 5 second pause
5 power cleans from the mid-thigh
5 power cleans from the knee
5 power clean + jerk




Strength
A. tall jerks   https://youtu.be/QWCyQBN1vDM
3 sets of 5 reps- light for technique.
 
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. 
 
B. 8 sets of 1 power clean + jerk @ 75%




WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX  155/105
INT 115/85
SC 95/65

 
 

07.05.2022

Warm Up
2sets
Row 1:00
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell front squats



Strength
4 sets
A. 3 deadlifts to the knee + 1 deadlift start at 60% your max DL
B. 10 x bent over rows- build load



WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00

3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)