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1/30/16

IN TEAMS OF TWO

 

WOD- AMRAP 20 min-

 
Partner Deadlifts (300/200lbs) - 2,4,6,8,10,12,14...etc

6 x Synchronized Burpees

4 x C2B Pull Ups (split up how you like, each partner has to do at least 1 per round)


*Partner Deadlift is done together and INCREASES by 2 reps each round

*Burpees stay at 6 EVERY ROUND and must be synchronized or they do not count

*Pull Ups stay at 4 EVERY ROUND, may be split up between partners

 

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1/29/16

BUY IN : BACK SQUATS- Every MINUTE on the MINUTE for 7 MINUTES complete 3 BACK SQUATS @70-75% of your 1 REP MAX.

 
WOD- 3 Rounds-

15 x Back Squats 115/80 lbs

12 x Power Cleans 115/80 lbs

5 x Overhead Squats 115/80 lbs

6 (3 ea) x Steps Overhead Lunge 115/80 lbs

12 x Shoulders to OVerhead 115/80 lbs

 



 

CASH OUT : Wall Walks- 10 Wall walks for time.  CONTROLLED TO THE FLOOR, NO DRAG-AND-DROPS!
 


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1/28/16

BUY IN- Sleds- (Pull/Pull)-  Warm up then see how HEAVY you can go!! You have no more than 12 minutes to achieve the heaviest PULL/PULL that you can muster for the day.  Use other athletes sets for your rest and attempt as many times as you like.  You have to AT LEAST try 3 times.




WOD-  3 rounds for time-

60 x Sprint Striders

40 x Sprint Drivers (For HEIGHT NOT EASE OF RHYTHEM)

20 x Sandbag wood choppers (10 each side; low to high)

10 x Handstand Push ups



Cash OutALLIGATOR WALKING PUSH UPS*- Within 3 minutes of the completion of the WOD, perform as many WALKING PUSH UPS as you can.


*Alligator Walking Push Ups= https://www.youtube.com/watch?v=gvhjI1eOeko

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1/27/16

BUY IN : OVERHEAD SQUATS - :30 seconds of SQUATS - 1 minute REST 

Round 1- 65/35 lbs

Round 2 - 95/55 lbs

Round 3 - 115/75 lbs

Round 4 - 135/95 lbs

Round 5  - 155/105 lbs



 * Scale your weight accordingly/Goal is simply to increase each round.

 

WOD- For time:

200 x Double Unders

30 x Deadlifts (60% of 1 rep max)

20 x Bar Hop Burpees

10 x Muscle Ups*

 

*Sub for Muscle Ups is Jumping Bar Muscle Ups if possible, PRACTICE THIS MOVEMENT BEFOREHAND! If not 1 x Chest to bar and 1 x Push Jack will =1 rep. 


 

CASH OUT : CORE WORK-  40 x Hollow Rocks / 30 x Sit Ups / 20 x V - Ups / 1 MINUTE FRONT PLANK HOLD

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1/26/16



Buy In-  Spend 15-20 minutes warming up to your working weights in Power Snatch, Thrusters, and C&J's. The 10 reps of each movement should be challenging.  Sets of approx. 5 reps unbroken should be your maximum goal.  If you are able to complete 6 and up without rest your sets are TOO LIGHT! With that said, these are not max out sets.  Multiple reps with good form should be possible.



WOD-

2 Rounds of "Cindy"

10 x Power Snatch

2 Rounds of "Cindy"

10 x Thrusters *

2 Rounds of "Cindy"

10 x Clean & Jerks **

 

*Add 20/15 lbs to the BAR each new movement ........ Go up 20/15 lbs  for Thrusters...go up another 20/15 lbs Clean & Jerk

* Cindy - 1 ROUND = 5 Pull Ups + 10 Push Ups + 15 Squats

 

STARTING WEIGHT CHOICES/SUGGESTIONS

A) 135/85 lbs

B) 115/70 lbs

C) 95/55 lbs

D) 75/45 lbs

 

CASH OUT :  2 Sets- Max L HANG from pull ups bars.

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1/25/16

BUY IN : DEADLIFT-  5 sets of 3 reps @ 80% of 1 REP MAX

 If you don't know your 1 REP max then use the BUY IN to work up to a 3 REP MAX with good form.

 

WOD- 3 Rounds-

30 x Wall Ball (20/14 lbs)*

20 x KB Swings (55/35lbs)

10 x Burpee Box Jumps (24/20")

 

*If you BREAK any of the Wall Ball or KB Swings..... stop and complete 3 x V-ups on the spot before continuing with your reps.

 

CASH OUT : STRICT PULL UPS-  2 sets of MAX REPS (rest :60-:90sec)

 If you don't have STRICT PULL UPS the 3 sets of 5 reps of NEGATIVE PULL UPS  - Jump to Chin over Bar then a slow controlled lowering to FULL ARM EXTENSION


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1/23/16


Teams of Two -8 Rounds total (4 each)

 Athlete ONE Completes :

 
10 x KB Snatch (5 per side) 55/35lbs

12 x Goblet Squats (55/35lbs)

20 x KB Sumo Deadlift Highpulls (55/35lbs)

12 x Steps of Overhead KB Lunge (6 w/ right arm, 6 w/ left arm)

 

Athlete TWO Completes : AMRAP of:

 
Double Unders x 10
Burpees x 5

 



 

Switch when ATHLETE ONE is FINISHED their work
Time Cap of 25 MINUTES
SCORE is TOTAL Time and Total Reps of Double Unders and Burpees


 


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1/22/16

BUY IN : STRICT PRESS

MAX REPS in 1 MINUTE @70% of 1 REP MAX

REST 2 MINUTES

MAX REPS in 1 MINUTE @60% of 1 REP MAX

REST 2 MINUTES

MAX REPS in 1 MINUTE @50% of 1 REP MAX



WOD- 3 Rounds

10 x Thrusters (95/65lbs)

15 x Pull Ups

10 x Box Jumps (30/24")

15 x Toes to Bar

15 x Hanging Power Cleans (95/65lbs)

 


 CASH OUT : Free Friday

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1/21/15

BUY IN : Power Snatch Complex
 
Snatch Grip Deadlift + Hanging Power Snatch + Power Snatch
1 cycle of the complex every MINUTE on the MINUTE for 10 MINUTES (use as warm up for WOD)
 
WOD- AMRAP 15 minutes-

30 Burpees
30 Snatch 75/45 lbs*
20 Burpees
30 Snatch 115/65 lbs*
10 Burpees
30 Snatch 135/85 lbs*
5 burpees
As many reps as possible @ 165/100 lbs*
 



 

*If you are modifying, make sure to start your weights where you can increase each round of Snatches

 

CASH OUT : Open Gym

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1/20/16

Buy In- Double Unders and Sit Ups-
10- Double Unders
10- Sit Ups
20- Double Unders
20- Sit Ups
30-
30-
20-
20-
10-
10-

---Rest :60, then---

WOD- 5 rounds for Time-

10 x SDHP (95/65lbs)

7 x Hand Release Clapping Push Ups

10 x Pendlay Rows

7 x Barbell Ab Roll Outs


Cash Out- Roll and Stretch





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