Archives: » 2016 » September

Wednesday 9.28.16

Posted 28 Sep 2016 in WOD

Weightlifting 

High Hang C&J

a. Establish a 1rm

b. 3×2+1×90% EMOM

c. 2×3+1×80% EMOM 

d. 1× amrap × 70%

#wcw

Helen

3rft 

400m Run 

21 kBS

12 pullups 

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Tuesday 9.27.16

Posted 27 Sep 2016 in WOD

1. Sled Drag x 1 Lap

2. Squats: 

55% x 3

65% x 

75% x amrap 

80% x 1

85% x 1 

90% x 1 

55% x amrap w/ 2 count pause each rep)

Full Body Strength Accessory 

3 rounds, not for time

a. Odd object carry

b. Walking Lunge x 10/leg

c. Flat DB bench press x 8-12 reps

d. Posterior: back raise, ghr or reverse hyper x 15 reps

e. Single arm row x 12-15/arm 

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Monday 9.26.16

Posted 25 Sep 2016 in WOD

Weightlifting 

1. High Hang Snatch

a. Establish a 1rm 

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

3rft:

a. Run 1 Lap

b. 10 HSPU 

c. 10 Pull-ups 

d. 50 DU’s 

e. 10 Ring Dips

f. 10 TTB 

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Thursday 9.22.16

Posted 22 Sep 2016 in WOD

Strength 

1.Deadlift – establish 1rm 

2. Bench Press 

a. establish 1rm

b. Amrap 185/105 – 135/65

Wod 

a. Personal Skill

b. Make-up Day 

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Wednesday 9.21.16

Posted 22 Sep 2016 in WOD

Weightlifting 

a. C&J – 1rm

b. Clean 5rm

c. Clean 20rm 

#wcw

Anne

50-40-30-20-10

Du’s

Sir-ups 

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Tuesday 9.20.16

Posted 20 Sep 2016 in WOD

Strength 

1. Squat – a. Establish a 1rm 

 b. Amrap set: men 100% bodyweight,  women 75% bodyweight 

2. Press – a. Establish a 1rm

b. Amrap x 75%

Wod 

3 rounds, not for time

a. Sled Drag x 2 trips (inside)

b. Strict Pullups x 15 total

c. Hip Circle x 15 steps left/right

d. Band pull apart x 25

e. Hollow Rock x 25

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Monday 9.19.16

Posted 18 Sep 2016 in WOD

Weightlifting 

Snatch Baseline:

a. Establish a 1RM

b. Establish a 5 “touch & go” RM

c. Establish a 20 “touch & go” RM 

Wod

Run 800m

Row 50 Cal

Run 800m

Row 50 Cal

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Wednesday 9.14.16

Posted 13 Sep 2016 in WOD

#PartnerWod 

Teams of 2:

1. 20 min prep & strategy  (note:partners can be of different Skill/Strength levels, use as much of the same equipment, but adjust/scale based on your abilities)

25 min AMRAP:

100 Wall Ball shots – 20/14

100 DU’S / 250 SU’s

80 Box Jumps – 24/20

80 TTB 

60 Pullups 

60 Burpees

40 Power Cleans

30 Jerks

20 Snatches 

10 Thrusters 

Barbell: 115/85

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