WOD

Thursday, May 25th

05/25/2017

Warmup: Burgener Snatch Warmup Strength: "Snatch Complex" E90s/12 1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance + 1 OHS WOD: "The Chief" Max rounds/reps in 3 minutes of: • 135 pound Power cleans, 3 reps• 6 Push-ups• 9 SquatsRest 1 minute. Repeat for a total of 5 cycles.....

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Wednesday, May 24th

05/24/2017

Warmup: 20 Alternating Turkish Get-up + 3 Position Press Strength: "Press Complex" 2 Strict Press + 4 Push Press WOD: 4 Rounds: 1 minute at each station Burpees to plate (45/25) Alternating Pistols Plate Ground to Overhead (45/25) Double Kettlebell Deadlift (53/35) Rest 1 minute after each round *Scale Pistols with Skater Squats  ....

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Tuesday, May 23rd

05/23/2017

Warmup: 3x through: 1 min Plate Shoulder Extension 1 min Scap Shrugs 4 Arching Hang (Pause 5s at top) Skill: "Straight Arm Strength" Intro:  Planche -THEN- 16 AMRAP Tuck Planche / Planche Lean x15s Tuck Front Lever x15s 3 sets: 3-5 Skin the cat WOD: "Elizabeth" 21-15-9 Clean (135/95) Ring Dip ....

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Monday, May 22nd

05/22/2017

Warmup: Locomotion Tag (7 min) -THEN- 3x through: 6 Staggered RDL / leg 5 Hollow Bar Tap Strength: "Front Rack Lunges" Superset the following 4x10 Front Rack Lunges (Heavier than last week) 4x5 Nordic Curl -THEN- WOD: 4 AMRAP 40 Double Unders 5 Pull-ups Rest 1 4 AMRAP 40 Double Unders  10 Push-ups Rest 1 4 AMRAP 40 Double Unders 15 Air Squats ....

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Saturday, May 20th

05/20/2017

  Warmup: 1) 800m Run 2) 3x through: 40 Single Unders 30 Abmat Situps 20 Bodyweight Lunges Skill: Perform the following Push/Pull ladder: 1 - 6 - 1 Pushups 1 - 6 - 1 Strict Pullups WOD: AMRAP in 16 minutes with a partner of: 50 Stationary Lunges (53/35) 100 Double Unders 50 Wall Balls (20/14) 100 Double Unders 50 Stationary Lunges (53/35)  ....

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Friday, May 19th

05/19/2017

Warmup:  Wrist Prep -THEN- 3 rounds: 1 min Jefferson Curl on box 1 min Pike Slides Skill: 45s each station - 15s transition Angled Wall-Facing HS Hollow Rock Straddle Pulses or Straddle-ups Pike Push-ups Dragon Walk The PVC Overhead Gauntlet of Death  Cool-down: Handstand Shapes against wall Heel Pulls Toe Pulls ....

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Thursday, May 18th

05/18/2017

Warmup: 3x through: 10 Jump Lunges 5 Plate OHS 3x through: 1 Muscle Snatch + 1 Power Snatch + 3 Snatch Balance + 3 OHS  Strength: 1 Power Snatch + 1 Snatch Balance + OHS WOD: 24 AMRAP 400m Run 30s Side Plank Right 30s Side Plank Left 100m Suitcase Carry (Alternate Hands at 50m) 3 Wall Walk ....

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Wednesday, May 17th

05/17/2017

Warmup: 50 Turkish Get-ups (Slow and smooth) Strength: "Press Complex" 3-5 sets: 3 Strict Press + 3 Push Press Build to 5 working sets WOD: 3 Rounds for max reps: 1 minute at each station: Assault bike Pull-ups Push-ups Air Squats Rest 90s after each round ....

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Tuesday, May 16th

05/16/2017

Warmup: 3x through: 12 Table Rocks 8 Banded Lat Pulldown 4 Arching Hang (Pause 5s at top) -THEN- 2 min Scap Shrugs Skill: "Straight Arm Strength" Inversion on Rings Negative Levers Lever Hold Skin the Cats WOD: 9 AMRAP 7 Toes to Bar 14 Alternating DB Snatch (50/35) 42 double Unders ....

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Monday, May 15th

05/15/2017

Warmup:  Tic-Tac Toe Strength: "Front Rack Lunges" Superset the following: 4x10 Front Rack Lunges 4x5 Nordic Curl WOD: "Tabata Mania" Complete a full tabata of each of these movements, resting 1 minute only after the completion of 8 rounds.  Med-Ball Cleans Burpee Box Jump Overs Assault Bike or Row (Cal) ....

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