Squat Clean and Jerk

 

2 reps touch and go AHAP

 

REST 30 SEC

 

3 broad jumps for max distance

 

Rest 30 sec

 

5 rounds

 

Wod:

 

3min Amrap

 

Back rack lunges (as close to BW as possible)

 

Rest 90sec

 

3min Amrap

 

box jump overs 24/20#

 

Rest 90sec

 

3min Amrap

 

burpees

 

SKILLS/CORE

300 DBL UNDERS

 

Starting with and EMOM DO 2 TURKISH GET UPS 53/35#

 

 

102114

PSquat Clean and Jerk

2 reps touch and go AHAP

REST 30 SEC

3 broad jumps for max distance

Rest 30 sec

5 rounds

Wod:

3min Amrap

Back rack lunges 135/95#

Rest 90sec

3min Amrap

box jump overs 24/20#

Rest 90sec

3min Amrap

Burpees

102014

Strict Press 4 reps AHAP

 

rest 30 sec

 

8-10 Plyo push ups (clapping,  if you elevate your feet it is harder)

 

Rest 30 sec

 

5 rounds

 

WOD:

 

EVERY OTHER MIN FOR 14 MIN

 

200m run

 

remainder of the 2 min AMRAP CINDY (5  C2B PULL UPS, 10 PUSH UPS, 15 SQUATS)

 

SKILLS/core

35 foot hsw

20 ghd sit ups

5 rounds not for time

 

 

102014

Strict Press 4 reps AHAP

rest 30 sec

8-10 Plyo push ups (clapping,  if you elevate your feet it is harder)

Rest 30 sec

5 rounds

WOD:

EVERY OTHER MIN FOR 14 MIN

200m run

remainder of the 2 min AMRAP CINDY (5 PULL UPS, 10 PUSH UPS, 15 SQUATS)

Sunday Fun day

Teams of 2

200m sled drag AHAP

FRAN

21-15-9

THRUSTERS 95/65

PULL UPS

150M SLED DRAG

DIANE

21-15-9

DEADLIFT 225/155

HSPU

50M SLED DRAG

GRACE

30 CLEAN & JERK 135/95#

(SLED AND WODS BROKEN UP HOWEVER YOU WANT, 1 BAR WEIGHTS CHANGED BY ATHLETES)

101814

Deadlift 5 reps AHAP

rest 30sec

10 broad jumps for quality and max distance

Rest 30 sec

X 5 rounds

WOD

25 GHD sit ups

6 rope climbs

100 foot sled drag AHAP

X 3 ROUNDS

SKILLS

EMOM 6 MIN

40 DBL UNDERS

Remainder of min Max burpees

101814

 

Teams of 4

Complete for time:

 

75 Team sit-ups (arms interlaced)

————————-

3 Rounds ea. relay style

 

1 Rope Climb

 

————————–

Team 600m Run

————————–

3 Rounds ea. relay style

 

15 Wall ball (20/14) – 10′ Target

1 Rope climb

 

————————–

Team 2400m Row (600m ea. relay style)

 

 

101714

5 front squats AHAP

REST 30 SEC

50 FOOT SLED SPRINT 45/25# PLATE ON THE DRAG SLED

REST 30 SEC

X 5 ROUNDS

WOD:

5 MIN AMRAP

20 wall balls 30/20

10 power cleans 155/105

Rest 2min

5 min Amrap

20 kb swings 53/35

10 thrusters 115/75#

 

Skills

Death by weighted pistol 53/35#

101714

http://m.youtube.com/results?q=medicine%20ball%20chest%20throw&sm=1

3 hang power cleans (focus on speed not so much heavy weight)

Rest 30 sec

10 medicine ball chest throws

Rest 30 sec

X 5 rounds

Wod:

5 min amrap

20 wall balls 20/14#

10 power cleans 155/105

Rest 2 min

5 min amrap

20 kb swings 53/35#

10 thrusters 115/75#

 

 

 

101614

Top-half bench press

Overload

3-5 reps

Rest 30 sec

Speed bench press with 60% of max (fast as possible)

Rest 30 sec

X 5 rounds

Wod

16min Every 2 min alternate movements

Work for 1:15 rest :45sec

Clean and Jerk  115/75, 135/95, 155/105, 185/125

Rowing for cal

 

Skills

Death by Muscle Up

Start with 1 the first minute, 2 the second min and so on until failure to complete those reps in a min