WOD’s

WOD's

No Pain, No Gain


Wednesday August 15, 2018

Strength
Snatch Pulls
3- 80%, 3-90%, 3-100% of 1 RM Snatch

RX Plus
5 Rounds
400m Run
15 Burpee Box Jumps
RX
4 Rounds
400 m run
10 Burpee Box Jumps
Be sure to work on the proper mechanics of the snatch. Hook grip and hip contact. Pick RX or RX plus. Challenge yourself, but pick one that you can stay moving on. If your 400m [...]

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Monday, August 13, 2018

GIRLS, GIRLS, GIRLS
2 Person Team WOD
Split Work Evenly
Grace
30 Clean and Jerks 135/95
Karen
150 Wall Balls 20/14
Isabel
30 Snatch 135/95
 
Partner Cool Down
3 Rounds Each
200 m Farmers Carry (Partner Relay)
1 partner works and 1 rests.
We had a great week last week. Lets keep moving forward on all that progress!

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Friday August 10, 2018

Strength
Front Squats
3 sets of 5 @ 80%
Skill Work
Work on Rope Climbs. Try not to modify in WOD, count your attempts, and focus on your foot work
WOD
21 Thrusters (95/65)
100m sprint
1 Rope Climb
15 Thrusters (95/65)
100m sprint
2 Rope Climbs
9 Thrusters (95/65)
100m sprint
3 Rope Climbs

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Tuesday August 7, 2018

Skill
5 rounds
1 Strict Pull Up
1 C2B Pull Up
1 Muscle Up
 
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Cleans 135/95
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps 30/24
(10 Hang Power Cleans, 1 Box Jump, 9 Hang Power Cleans, 2 Box Jumps, etc…)
 
Cool Down
3 minute Assault Bike or Row

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