WOD

(Work Out of the Day)

09.13.19

A. WOD Prep

  • C&J review/warm up sets w/ focus on TNG reps

  • DU review/practice

B. For Time w/ a 20 min cap

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

Straight into

“Grace” w/ consequences

30 C&J 135#/95#*

*every time you drop the bar perform bar facing burpees equal to the reps of C&J completed. Include BFB after last set of C&J, athletes must complete a total of 30 C&J and 30 BFB.

09.12.19

For Time: No Cap

100/70 cal assault bike

42 alt db snatches 50#/35#

21 thrusters 95#/65#

30 alt db santches

15 thrusters

18 alt db snatches

9 thrusters

09.11.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 3: Wk 3

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 10 min

10 Burpee box jumps 24”/20”

10 Pull ups

^Rx+ CTB pull ups

09.10.19

A. Strength- 15 min to find a 1 RM C&J

Power Clean and Push Jerk

B. MetCon 5RFT w/ a 15 min cap

10 Clean and Jerk (choose your own weight)

50 DUs

09.09.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 10 min

2-4-6-8-10…

DBall cleans 80#/50#

4-8-12-16-20...

WBs 20#/14#

09.06.19

A. Strength/Skill- HSPU accessory work

  1. 3x5 “top half” strict press

  2. 3x10 dumbbell strict press

  3. 1 handstand hold max effort

B. MetCon AMRAP 3rnds

1 min max cal bike

1 min max power snatch 95#/65#

1 min max TTB

2 min rest

09.05.19

A. Strength- Back squat

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 15 min, on a running clock

00:00-10:00

EOMOM

Max WBs 20”/14”

10:00-15:00

Max burpee box jump overs 24”/20”

^Rx+ 30#/20# WB and 30”/24” box

09.04.19

A. Barbell Cycling- Clean and Jerks

EMOM for 10 min

3 Power Clean and Jerk (TNG reps)

*add weight as capable to find heaviest set

B. MetCon For Time 3RFT w/ a 15 min cap

10 C&J 135#/95#

100 DUs

400m run

^Rx+ 155/105#

09.03.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 15 min

4 min Tabata row for cals

1 minute rest

Then, ½ Cindy : 10 min of

5 Pull ups

10 Push ups

15 air squats

09.02.19

No WOD, box is closed.

Enjoy your holiday. You earned a day off! Rest, recover, and get ready to get after it Tuesday.

Or, if you insist....take your fitness outside of the box. Hike, bike, run, swim, etc. Get outside and use your fitness! If you're feeling extra motivated, organize a meet up activity with your box buddies!