WOD

WOD First today
10 Minutes to stretch and warm up get equipment out

Open Wod 15.3, Max effort today.

14 Minutes Amrap

  • 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows)
  • 50 Wall Balls (20/14 lbs)
  • 100 Double-Unders (200 singles)

Additional work if you want it
8×100 M sprints, (Go from the dumpster to the edge of the building.. your rest is your walk back)

 

Warm up-
Bike 10 minutes with a buddy.. minute on minute off
40 OHS with a pvc
Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets
4,4,4,4,4+
Same as Monday, Last set is 4 plus

Partner Wod!!!!!!!!!!!!! We dont do this during the week much.. don’t be shy

Wod 1-
10 Minutes
Alternating rowing- 1 minute each- practice FAST transitions.. no dilly dallying around. You will row 50 seconds, coach will yell SWITCH- EACH DO 1 BURPEE and partner 2 should be on the rower by the time the minute is up.

Wod 2-10 minutes
Alternating
Bike 6 cals
Sprint 100m
Swich

***BIKE A FULL 6 FROM WHERE YOUR PARTNER LEFT OFF
so if you hop on the bike and it says 7 cals…. you bike until it says 13

Warm up- 800M Run
40 OHS with pvc

Strength
Snatch- Squat if you can, power if you can’t squat.. Power snatch and ADD and overhead squat if you are somewhere in between

10 Minutes EMOM
1 Snatch from the ground
1 Snatch from the hang

Wod-
For time-
800m Run
30 HSPU
30 Ring dips
40 Burpees
40 Kb swings
50 Pistols (25 each leg or 100 air squats)
50 Dumbbell snatches  25 each arm

Warm Up
3 Rounds
250 m row
10 pull ups
90 seconds per arm of shoulder stretching (elbow in band, band is on rig)

Strength
Bench Press
10,9,8,7,6,4,3,2,1

Wod
5 Rounds
10 shoulder to over head 135/95
10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows)
10 Rower cals

Warm up
3 Rounds
Row 250
90 Seconds Couch Stretch each leg
20 Air squats

Strength
Front Squat
4,4,4,4,4+

Build from 65 percent to 80 percent
Last set is as many reps as possible

Wod-
12 Minute Ladder
1 Power clean 185/135
30 Doubles or 60 singles
2 Power Clean
30 Doubles
3 Power clean
30 Doubles.

Continue and add 1 power clean every round

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