090114

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Hang Clean+3 front squats+1 Jerk

Work to heavy complex

Gymnastic strength

3 sets

3 weighted pull ups, 5 strict pull ups, 7 kipping pull ups without coming off the bar

 

Wod

50 power snatches 75/55#

200 dbl unders

30 muscle ups

 

 

sunday funday

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As a reminder there are no classes on monday for the holiday

25 minute cap

 

4 rounds of the following –

 

4 squats @ 75%

 

8 ab mat situps

 

12 cal row

 

3 rounds of the following –

 

3 squats @ 80%

 

6 ab mat situps

 

9 cals row

 

2 rounds of the following –

 

2 squats @ 85%

 

4 ab situps

 

6 cal row

 

AMRAP with the remaining time –

 

1 squat @ AHAP

 

2 ab mat situps

 

4 cal row

 

 

083014

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“Im going to Disney land”

Teams of 3

Rope climbs x 6 (climbing Rapunzel’s hair)

Sledge hammer strikes x60 (hi-ho hi-ho off to work we go)

Box jumps x 45 (bounce like tigger)

T2b x 45 (me Tarzan you Jane)

800m run all 3 athletes (the ball is over Cinderella time to go home)

 

082914

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Strength

5×6 bent over row

Skill

Max distance hsw in 3 min

Wod

1 dbl kb clean & jerk

1 length of gym dbl kb overhead carry (35′)

1 burpee

( 2of ech, then 3 of ech and so on for 12 min)

 

Row:

500m fast

500m at 2k pace

500m fast

500m at 2k pace

082914

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Deadlift 3×8@70%

Bent Over row 5×6 AHAP

Left arm overhead kb carry ( 1 length of gym)

1 burpee

Right arm overhead kb carry ( 1length of gym )

2 burpees

left arm oh carry 2 lengths

3 burpees

Right arm oh carry 2 lengths

…..and so on for 12 min

Core 3x60sec weighted plank

 

082814

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Clean & Jerk

3×2 87%

3×1 92%

Strict Press

3×1 92%

WOD

9-7-5 REPS

BAR MUSCLE UPS

FRONT SQUAT 245/165#

REST 5 MIN

3 rounds

50 pistols

30 ghd sit ups

10 freestand hspu

082814

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3×1 hang squat snatch @77%

4×1 Hang squat snatch @ 82%

WOD

5 rounds

Every 3:00

400m run

10 box jump overs

Make all rounds as fast as possible

 

Core: 50 russian twists

082714

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Strict Press 8×3@65%

Push Press 2×5@70%

WOD

8 rounds

12 KB SWINGS 53/35#

20 AB MAT SIT UPS

4 FRONT SQUATS (AHAP)

082614

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Skills:

EMOM 12

EVEN 2 LEGLESS ROPE CLIMBS

ODD 50 DBL UNDERS

WOD

 

5 rounds of the following –

 

1 minute amrap axle deadlift

 

1 minute rest

 

1 minute max effort row for calories

 

1 minute rest

 

1 minute amrap bench press

 

1 minute rest

 

Axle weight should be 1.5X body weight or more.  Bench should be body weight or more.  Adjust weights during the workout if necessary.