Blog Archives

161001

9/30/2016

Saturday

Warm Up:
Coaches' Choice

WOD:
15 minute AMRAP w/ partner:
15 Synchronized Bar Facing Burpees
30 Thrusters split however (95/65)

Friday

Warm Up:
3 Rounds:
100m Run
10 Leg Swings
10 Glute Bridges

Strength/Skill:
Single leg DB RDL
8-10/leg x 3
Rest 1:00 b/w legs

WOD:
2 minutes @ 100% effort:
12-15 Unbroken Heavy KBS
Row for max meters w/ remaining time
Rest 6:00 x 3

160929

9/28/2016

Thursday

Warm Up:
6 minute AMRAP:
200m Row
10 Kipping Swings
10 Goblet Squats

Strength/Skill:
Paused Back Squat (3s)
3-5 x 5
Rest 2:00

WOD:
12-9-6 Squat Clean (155/105)
24-18-12 Pull-up

160928

9/27/2016

Wednesday

Warm Up:
6 minute AMRAP:
:30 Double Under Practice
10 Scap Push-ups
10 Lunges (5/leg)

Strength/Skill:
Split Jerk: 2,2,2,1,1
Rest 2:00

WOD:
10 minute AMRAP:
10 Shoulder to Overhead (95/65)
50 Double Unders

160927

9/26/2016

Tuesday

Warm Up:
3 Rounds:
10 Ring Rows
10 Barbell Good Mornings
10 Abmat Sit-ups

Strength/Skill:
Bent Over Barbell Row w/ supine grip
4-5 reps every 2 minutes x 6

WOD:
21-15-9
Toes to Bar
Deadlift (155/105)

160926

9/25/2016

Monday

Warm Up:
3 Rounds:
200m Row
10 Toe Touch Squats
10 Behind the Neck Snatch Grip Push Press

Strength/Skill:
Extra mobility for OHS

WOD:
"Nancy"
5 Rounds for Time:
400m Run
15 OHS (95/65)