Archives January 2018

31
Jan

1.31.2018

Handstand Work: Work on Teters trying to get to freestand HS and trying to lift hands AMRAP 15: 10 Renegade Rows 45#/30# (Push Up row L + R=1) 15 Knees to elbows 20 Box Jumps Cash out: 4×10 sandbag box step ups superset 4X10 sit ups

30
Jan

General WU then Progressions 4×5 Sotts Press Work up to AHAP set of 5 8 Rounds 8 Hang Power Snatch 95#/65# 30 Dubs Cash Out: 3×10 GHD back extensions superset with 3×10 barbell hip thrusts

29
Jan

WOD 1.29.2018

Barbell Cycling: 12 Power Cleans, Front Squat, Push Jerk **rest 3 min and increase weight** 9 Power Cleans , Front Squat, Push jerks *rest 3 min and increase weight** 6 Power cleanns, front squats, Push Jerks **heaviest weight Then: 2x 30/20 cal bike 30/20 cal row

25
Jan

WOD 1.25.2018

For Time: 50 Wallballs 20#/14# 40 Alternating pistols 30 TTB 20 Power Cleans 135#/95# 10 Front Squats Cash out: work on skills for the Open Cash Out: 3 Rounds 20 sec plank right side 20 sec center 20 sec left side

25
Jan

WOD 1.24.2018

Back Squat 8-6-4-2-4-6-8 (pyramid style build to heavy double then back down) then: 30 alternating KB chain (swing, snatch, c&J) 15 R + 15 L Then 4×10 dips (rings or fixed) superset with 4×10 strict press AHAP

23
Jan

WOD 1.22.2018

General w/u then progressions For Time: 50/30 Cal on bike 50 OHS 75#/55# When the clock hits 10:00 Four Rounds 60 Dubs 12 HSPU When the clock hits 20:00 50 box facing burpee box jump overs

23
Jan

WOD 1.23.2018

  General WU and Jerk Progressions 12 min to work up to a push jerks Then: 5 rounds :30sec max reps push jerks @ 65% of above :30sec rest 30-20-10 Deadlifts 185#/135# 9-7-5 Bar Muscle Ups *sub15-12-9 CTB Pull Ups Cash out: accumulate 3 min hollow body hold and 100 pump sit ups

19
Jan

WOD 1.19.2018

HS work: 3x max length HS Hold Partner WOD: I go You go for max reps partners decide when to switch 2 Rounds: 2min at each station, 1 min transition 1)Sandbag over yoke (set up shoulder height) 2) Doubles 3) SDHP 95#/65# 4) Pull Ups Cash Out: Tabata Sit Ups into Tabata hollow body holds

18
Jan

WOD 1.18.2018

  Barbell Cycling: Athlete chose weight.  Increase load every round   21 Deadlifts, 21 Hang power clean, 21 front squat *rest 2 mins* 15 DL, 15 HPC, 15 FS *rest 2 mins* 9 DL, 9 HPC, 9 Fs   Conditioning: AMRAP 10 3 Cal bike, 3 burpee box jump overs, 6 cal on bike, 6 …

17
Jan

WOD 1.17.2018

Strength Day: Strict Press: 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 (from racks unless light) 3×20 DB skull crushers 3×20 DB Floor press

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