Monthly Archives: September 2016

Saturday PARTNER WOD (AMRAP)

you are NOT going to want to miss this surprise partner WOD tomorrow at 11:00AM!

 

….it’s going to be AWFUL..ly FUN!!!

9/30/16

Strength

Push jerk

3-2-1*

*find a heavy set of each

 

WOD* (AMRAP 9)

30 boxjumpover (30/24)

60 shoulder 2 Overhead (135/95)

90 med ball cleans (14/20)

*inspired by #iconathlete

 

Cash-out

Sprawl plank

4×20 second hold/40 second rest*

*try some weight!

9/29/16

Strength/skill

Power snatch (with pause)

1-1-1-1-1-1 (building)

*1 pause will occur during this lift prior to a power snatch

1) an inch off the ground

…Then finish with a FAST and AGGRESSIVE power snatch

 

Partner WOD

(AMRAP 25)

“you go, I go”

4 farmer carry (35/53)x2

20 double unders

20 wall balls (14/20)

20 sit-ups

10 pull ups

10 burpees

10 goblet squats (35/53)x2

9/28/16

Strength

Thruster

3-2-1

Find a heavy set of each

 

WOD* (for time)

7 rounds of

250m row

7 thrusters (105/155)

*courtesy of CF mayhem!

 

Cash-out

30 body saw planks*

*perform in as few sets as possible while maintaining quality form

9/27/16

Strength/skill

Power clean (with pause)

1-1-1-1-1-1 (building)

*1 pause will occur during this lift

1) an inch off the ground

…Then finish with a FAST and AGGRESSIVE power clean

 

WOD (AMRAP)

5 max effort rounds of:

Power cleans (105/155)*

Handstand push ups**

-Rest exactly 3 minutes after each couplet.

 

*if you can not perform at least 5 consecutive touch-and-go power cleans (fresh) then scale your weight!

**if you can not perform at least 5 consecutive hspu (fresh) then scale to strict push ups

9/26/16

Strength

Front squats

4-3-2-1

*find a heavy set of each

 

WOD (for time)

3 rounds

20 Toes 2 bar

20 Front squat (95/135)

30 double unders

 

Cash-out

30 Ab roll-outs*

*In as few sets as possible, while maintaining good form!

Adv: do 50!

September 24 Partner WOD

AMRAP ?

24 Thrusters (115/75)

90 second MB HOLD (110/75)

24 clean&jerk

90 second MB HOLD (110/75)

24 burpees

90 second MB HOLD (110/75)

24 toes 2 bar

90 second MB HOLD (110/75)

24 push jerk

90 second MB HOLD (110/75)

24 Deadlift

90 second MB HOLD (110/75)

24 pistols

90 second MB HOLD (110/75)

24 chest 2 bar

90 second MB HOLD (110/75)

*shared work/rest

9/23/16

Strength/skill

2-position pwr snatch

1-1-1-1-1-1 (building)

*2 pauses will occur during this lift prior to a power snatch

1) an inch off the ground

2) just above the knee (with those hammies engaged)

…Then finish with a power snatch

 

WOD (for time)

10-9-8-7-6-5-4-3-2-1

Power Snatch (115/75)

*30 second plank after each set

 

Cash-out (NFT)(superset)

dumbell curls

20-20-20

Push-ups (narrow hand position)

ME-ME-ME

9/22/16

Strength

Overhead squats

Build to a heavy 5

 

WOD (Alt. EMOM 20)

Min 1 – 15/12 Cal row

Min 2 – 1 Round “Cindy*”

Min 3 – 15 sit-ups

Min 4 – 10 OHS  (95/65)

*”Cindy”

5 pull-ups

10 push-ups

15 air squats

9/21/16

Strength (CAP 10)

Deadlift

Find 1RM

 

WOD (for time)

5 rounds of:

10 Deadlifts (225/155)

10 bar facing burpees

 

Cash-out (NFT)

Body saw planks

15-15-15