WOD - MONDAY 11/20/17

Mobility: Front Rack Pos./Posterior Chain

Part A: Three Sets Not For Time with Empty BB:
5s pause at:
High Hang
Hang
Floor
and reverse back to HH
5 Rack Delivery
5 Back Rack/Front Rack Stretch
5 Good Morning

Part B: 5 - 4 - 3 - 3 - 3
Tall Power Clean Drills
*slightly escalating weight if possible

Part C: "DE ESCALATE"
3 min. EMOM
10 Cleans (95/65) 2Rx(135/95)
90s. rest

3 min. EMOM
8 Cleans (115/75) 2Rx(155/105)
90s. rest

3 min. EMOM
6 Cleans (135/95) 2Rx(185/125)
90s. rest

3 min EMOM
4 Cleans (155/105) 2Rx(225/155)
90s. rest

Flexibility: Lower Back/Hamstrings/Traps

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WOD - SATURDAY 11/18/17

Mobility: Hamstrings/Hips/Ankles

Partner WOD - In teams of two complete the following:

15 min. AMRAP

300m Run
20 KBS (2/1.5)
10 Burpee Box Jumps (24/20)

3 min. rest into

12 min. AMRAP
200m Run
20 Box Jump Overs (24/20)
20 KB SDLHP (2/1.5)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 300 meters, Partner B will perform 20 KBS, Partner A will perform 10 Burpee Box Jumps. Then Partner B will run 300 meters – and so on for both AMRAPs.

Flexibility: Lower Back/Hamstrings/Calves

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WOD - FRIDAY 11/17/17

Mobility: Posterior Chain/OH Position

OLYMPIC LIFTOFF

Part A: 15 min. to find 1RM Clean and Jerk

Part B: 15 min. to find 1RM Snatch (power or squat)

*must hit depth and lockout on both to count

Part B: "AMANDA"
For Time:
9 - 7 - 5
Squat Snatch
Ring Muscle Ups (1st Scale: BMU - 2nd Scale: C2B Burpee - 3rd Scale: Pullup Burpee - 4th Scale Jumping Pullup Burpee)

Flexibility: Foam Roller Lower Back/ Body and Lats

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WOD - FRIDAY 11/10/17

Mobility: Shoulders/Ankles

Part A: 5 Sets Not for Time:
10 Bench Press (135/95) into
10 Plyo Push Ups into
10 Push Ups
10 Chin Ups (scale 12 Jumping Chin Ups)

Part B: For Time:
10-9-8-7-6-5-4-3-2-1
OH HR Pushups
30 DUs (scale 75 singles + 5 burpess and the weight of shame)

*10 Push Ups and 30 DUs then 9 Push Ups and 30 DUs etc. until you get to 1 and 30.

Flexibility: Chest/Calves

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WOD - SUNDAY 11/5/17

Mobility: Hips/Shoulders/Ankles

Part A: Three Sets Not for Time:
45s HS Hold
25 Butterfly Situps
45s Couch Stretch each
25s Ankle Stretch each

Part B: EMOM for 20 Mins
4 rounds of: :45 on/:15 off
1. DB Manmakers (45/25)
2. DUs
3. DB Thrusters (45/25)
4. MU (ring/bar) scale Jumping Pullup or C2B into Burpees
5. Rest
*score is total reps for all 4 rounds

Flexibility: IT Bands/Shoulders/Calves

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