5 rounds
40s on 20s off
Dumbbell snatch 50/35
Double unders
BarMu - sub banded BarMu if needed
Wod - Scaled
5 rounds
40s on 20s off
Dumbbell snatch 35/20
Double unders - sub singles if needed
Pull ups - sub banded pull ups if needed
Wednesday, May 30, 2018
Tuesday, May 29, 2018
Monday, May 28, 2018
Tuesday 5/30
WOD
“The BIG Clean Complex”
6 sets of the following
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk
The goal here is to do the entire complex unbroken, meaning don’t drop the bar. If you have to drop, do so after the overhead movement but Pick it right back up. If you have to drop more than once it’s too heavy and you need to drop weight.
These are all squat cleans, we will scale this by making it power cleans. Perform Rx unless mobility and injury are factors.
Rest as needed between sets.
Sunday, May 27, 2018
Monday 5/29
“Murph”
For Time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Split reps any way.
One class at 9:00am
Thursday, May 24, 2018
Friday 5/25
Wod - Rx (9 min cap)
2 rounds
10 power snatches 135/95
12 bar facing burpee
Then
2 rounds
10 power snatches 95/65
12 bar facing burpee
Wod - Scaled (9 min cap)
2 rounds
10 power snatches 95/65
12 bar facing burpee
Then
2 rounds
10 power snatches 75/55
12 bar facing burpee
Wednesday, May 23, 2018
Thursday 5/24
Wod
Partner
For Time
3000m row
300 double unders or single unders
3 mile run
Split the row every 250m
Split jump rope reps as needed
Split run every 200m
Tuesday, May 22, 2018
Monday, May 21, 2018
Tuesday 5/22
Strength
Shoulder press 5 x 5 climbing
Wod - Rx
5 RFT
10 single arm DB push Press (10r/10l) 50/35
15 pull ups
Wod - Scaled
5 RFT
10 single arm DB push Press (10r/10l) 35/20
15 banded pull ups
Sunday, May 20, 2018
Monday 5/21
Wod
Amrap 12 - Rx
15 box jump 24/20
12 T2b
9 hang squat clean 155/105
Amrap 12 - Scaled
15 box jump 24/20
12 hanging knee raises
9 hang squat clean 95/65
Thursday, May 17, 2018
Friday 5/18
Wod - Rx
Amrap 17
3 BarMu
6 deadlift 225/155
9 Hspu
Wod - Scaled
Amrap 17
6 pull ups or 6 push ups
6 deadlift (pick weight)
9 box Hspu
Wednesday, May 16, 2018
Thursday 5/17
Wod - Partner
Work to get as many reps as possible
4 rounds
2 min - max calorie row/bike
2 min - max wall balls 20/14
Tuesday, May 15, 2018
Monday, May 14, 2018
Tuesday 5/15
“Weightlifting Tuesday”
Emom x 7
3 thruster
Rest 3 min
Emom x 7
3 push press
Rest 3 min
Emom x 7
3 front squat
Sunday, May 13, 2018
Monday 5/14
Wod - Rx
5 RFT
400m run
20 DB snatch 50/35
50 double unders
Wod - Scaled
5 RFT
400m run
20 DB snatch 35/20
100 single unders
Thursday, May 10, 2018
Friday 5/11
Wod
Tabata - Rx
Overhead squat 75/55
Sit ups
Hang power snatch 75/55
T2B
Tabata - Scaled
Overhead squat 75/55
Sit ups
Hang power snatch 75/55
T2B
The Tabata interval is 20 sec of work followed by 10 sec of rest. You will do all intervals of ohs then sit ups etc
Score is the least number of reps completed in any round for each exercise!
Wednesday, May 9, 2018
Thursday 5/10
Wod - Partner
Amrap 20
15/12 cal row or bike or 200m run
15 Target burpee
Rest 2 min
This is best done with a partner. Alternate completed rounds.
Tuesday, May 8, 2018
Wednesday 5/9
5 rounds Not for Time
10 bench press - Pick Weight
50 double unders
10 deadlift - Pick Weight
This is a heavy lifting day mixed with a little double under practice. Just methodically move through each exercise.
Monday, May 7, 2018
Sunday, May 6, 2018
Monday 5/7
Wod - Rx
3 RFT
10 clean & jerk 135/95
50 wall ball 20/14
Wod - Scaled
3 RFT
10 clean & jerk 115/75
35 wall ball 20/14
Thursday, May 3, 2018
Wednesday, May 2, 2018
Thursday 5/3
“Bring a Friend Day”
Wod - Rx
4 rounds
1 min burpee box jump over
Rest 20 sec
1 min 200 min run
Rest 20 sec
1 min hang power clean 135/95
Rest 20 sec
Wod - Scaled
4 rounds
1 min burpee box jump over
Rest 20 sec
1 min 200 min run
Rest 20 sec
1 min hang power clean 115/75
Rest 20 sec
Tuesday, May 1, 2018
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