WOD

Thursday, June 1, 2017

CF Class:

  1. Rope Climb technique work x 10 minutes
  2. Kipping/Butterfly Pull-up technique work x 10 minutes
  3. Complete sequence FOR TIME (22 min cap):
    Row 1000m
    Rest EXACTLY 2:00 minutes from when you finish 1000m
    200m Farmer’s Carry (53/35 per hand, ADV 70/53)
    Rest EXACTLY 2:00 minutes from when you return with Kettlebells
    4 Rounds:
    2 Wall-Climbs
    8 Pull-ups
    30 sec Overhead Hold (35-40% of max Clean)
    8 TTB / Knee Raises
    Score is TOTAL TIME including rest period

Comp Class:
***Feel free to move Back Squat to part A if you prefer

  1. Snatch – 77% x 3, 81% x 2, 86% x 1, 1, 1
  2. Snatch Pulls (based off snatch max)
    80% x 3, 85% x 3, 90% x 3
  3. Back Squats – FIND NEW 1 RM
  4. EMOM x 8 min:
    Strict Pull-ups OR Strict CTB Pull-ups
    Goal to hit the SAME NUMBER UNBROKEN on each minute
    ***Try for improvement from last week
  5. Row 2000m For Time
  6. Weighted Plank (Heavy)
    3 sets x 30 sec each (rest 2 min between sets)

Thursday, September 18, 2016

A: Warm Up
6 minute AMRAP
10 Burpees
10 Hollow Rocks
50 ft. Broad Jump

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C1: RADD Barbell
Clean Pulls 6×1

D: Met Con
In 10 minutes complete
30 Kettlebell Swings (53/35)
800 Meter Sprint
30 Kettlebell Swings

Wednesday, September 17, 2016

A: Warm Up
6 minute AMRAP
10 Burpees
10 Hollow Rocks
50 ft. Broad Jump

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C1: RADD Barbell
Clean Pulls 6×1

D: Met Con
In 10 minutes complete
30 Kettlebell Swings (53/35)
800 Meter Sprint
30 Kettlebell Swings

Thursday, September 16, 2016

A: Practice
3 minute Dynamic Drills Spend 10 minutes working on Kipping Swings

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C3: Intervals
EMOM 8 minutes
Even: 10/8 Cal Row
Odd: 10 Chest to Bar Pull Ups

D: Met Con
In 10 minutes complete
20 Burpees
20 HSPU
15 Burpees
15 HSPU
10 Burpees
10 HSPU
5 Burpees
5 HSPU

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