WOD / Blog

2017 November 6

STRENGTH:
Clean practice

METCON:
every 30sec for 10min
– 1st 30 3 power cleans
– 2nd 30 6 burpees

2017 November 4

METCON:
Partner Linda
10-9-8-7-6-5-4-3-2-1
– deadlift
– bench press
– power clean
*35min timecap

2017 November 3

GYMNASTIC STRENGTH:
Plank Progressions
3-5rds of
– 5 scap pushup > pushup
– 30sec plank
– 15sec SA Plank/side
– 5 modified reverse hyper

METCON:
Every 3 min for 15 min
4 alt TGU
8 Devil Press
12 rotational meball slams

2017 November 2

METCON:
In teams of 2
AMRAP 30
– 30 Thrusters
– 30 Burpees over barbell
– 30 C2B Pull ups
– 30 box jumps
*1 person working at a time

2017 November 1

STRENGTH:
front squats 5-3-1-1-3-5
*go on every 4 minutes
*do 5 SLDL with 2 Dbs at top of row

2017 October 31

STRENGTH:
3-3-3-3-3 Snatch Balance
*go on every 2 minutes

METCON:
AMRAP 3
5 Power Snatch
15 KBS
1 min rest
AMRAP 3
5 Squat Snatch
15 KBS
1min rest
AMRAP 3
5 Power Snatch
15 KBS

2017 October 30

STRENGTH
Muscle-Up Progressions

METCON
2rds of
– 2.5min DB squat cleans
– 2.5min double unders
– 2.5min muscle ups

2017 October 27

STRENGTH:
Sumo Deadlifts 5-5-5-3-3-3-1-1-1
*5 FESS/side with Kbs on front rack in between sets
*go on every 4 minutes

2017 October 26

GYMNASTIC STRENGTH:
L-sit progressions
5rds of
– 20sec L-sit
– 5 jefferson curls

METCON:
Partner WOD
8min AMRAP
– 30 Shoot Throughs
– Double Unders
1min rest
8min AMRAP
– 20 Cal row/bike
– Hanging Hip Taps

2017 October 25

STRENGTH:
Snatch practice

METCON:
10min EMOM
– Muscle Snatch
– Power Snatch
– Squat Snatch

2017 October 24

STRENGTH:
Pull-Up Progressions + Dip Progressions
10min EMOM
– Odd 30sec static chin
– Even 10 single leg ring push-ups (5/side)

METCON:
21-15-9
– DB S2O
– Pull-Ups
– Burpees
*12min timecap

2017 October 23

METCON:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.
*20min timecap

Scroll to Top