Wednesday 08 May 2018

Warm Up

400m jog

3 rounds

5 push up
5 naked bar thrusters
5 good mornings


SKILL

10 min EMOM

2 pistol squats each leg
Scale to box or bands as necessary focus on good technique, balance, and good knee alignment.

METCON

“No Fun Wednesday”

Fight Gone Bad style : 1 min max rep at each station

3 Rounds

Front Squats 95/65#
Hand release Push Ups
Russian KBS 70/53#
Sumo Deadlift High Pull 95/65
Rest

Tuesday 08 May 2018

Warm Up

3 rounds

5 pull ups
5 air sqauts
1 wall walk

Shoulder Prep


Strength

Push Jerk
3/2/1 reps
75/85/95%1RM

METCON

Diane

21-15-9
Deadlift 225/155lbs
Handstand Push Up

Monday 07 May 2018

Warm Up

5 min pizza game

1. 5 burpees
2. 10 kip swings
3.  15 hand stand holds

Repeat.

METCON


Nichole

20 min AMPRAP

400m run
Max rep Pull Ups

5 May 2018

Warm up
3 rounds of:  Run 400m, 10 air squats, 10 abmat sit ups
shoulder prep

Stength
8:00 to establish 1RM for front squat

Partner WOD
15:00 AMRAP
while 1 partner is running 400m the other partner is working on 10 pull ups, 10 TTB, 10 OH walking lungs (95/65).  When partner 1 comes back from the 400m run he/she will pick up where athlete 2 left off and go run 400m.  They will alternate for the 15:00.

4 May 2018

Warm up
100 single unders, 10 kipping swings, 10 PVC Pass thru, 10 TTB

12:00 to establish 1RM for clean and jerk

WOD
"Jeremy"
21-15-9
OHS (95/65)
Burpee

3 May 2018

Warm up
with barbell only
5 back squats
5 elbow rotations
5 strict press
5 front squat
5 stiff legged deadlift
5 bent over BB rows

Strength
3 sets of 3 clean pulls at 90% 1RM
3 sets of 2 clean high pulls at 85% 1RM

10:00 alt EMOM
Even:  5 deadlift (205/145)
Odd:  5 abmat situps

WOD
"Hope for Kenya"
12:00 AMRAP
50 air squats
30 push ups
15 pull ups

2 May 2018

Warm up
2 wall walks, 10 push ups, 10 air squats, 10 alternating superman/hollow rock, shoulder prep

Strength
12:00 to establish 1RM for power snatch and squat snatch

WOD
3 rounds
15 thrusters (95/65)
10 GHD sit ups
15 push press (95/65)
10 hip extensions