WOD 110118

Thursday

Skill Training:

Muscle-ups : Max Set

3 RF-ME: Strict Pull-ups, Shoulder Press, Row Calories and L Sits

3 rounds of:

max rep Strict Pull-ups 

max rep Shoulder Press, 115/75 lbs 

max rep Row Calories, 20 secs 

max hold L Sit (1 sec = 1 rep) 

Start a clock and begin an attempt at each exercise every 3 mins.

WOD 103118 - Halloween

Wednesday

Power Snatch Ladder

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

“Cement Mixer”

7 Rounds, On the 3:00

400 Meter Run

12 Toes to Bar 

Score is slowest round

Handstand Walk Practice

10 Minutes

WOD 103018

Tuesday

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Conditioning

For Time: 

21 Hang Power Cleans (135/95) 

21 Barbell Facing Burpees 

100 Double Unders 

15 Hang Power Cleans (135/95) 

15 Barbell Facing Burpees

75 Double Unders 

9 Hang Power Cleans (135/95) 

9 Barbell Facing Burpees

50 Double Unders

Row Conditioning

10 Sets, Not For Score:

45 Seconds Easy

15 Seconds Fast

WOD 102918

Monday

Snatch Complex

5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

“Blitz”

5 Rounds For Time:

20/14 Calorie Row

10 Power Clean and Jerks (115/80)

WOD 102818

Sunday

Row 5 km

Row a 5k for time

WOD 102718

Saturday

Conditioning

3 Rounds For Time:

1,000 Meter Row

10 Bar Muscle-ups

21 Burpee Box Jump Overs (24/20)

Midline

3 Rounds, Not For Time:

7 Inchworms

35 Weighted AbMat Sit-ups

WOD 102618

Friday

Clean and Jerk Skill

On the Minute x 5: 

Power Clean + Hang Squat Clean + Split Jerk 

Directly Into…

On the Minute x 5: 

2 Squat Cleans + 1 Split Jerk 

Deadlift

Heavy Set of 

6-4-2

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

WOD 102518

Thursday

Deadlift 

1-1-1-1-1-1-1

WOD 102418

Wednesday

Tempo Overhead Squat

Moderate Set of 2

5 Second Down, 2 Second Pause.

“Ground Breaking”

For Time: 

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)

WOD 102318

Tuesday

Conditioning

AMRAP 5: 

Buy In: 400 Meter Run

Then, AMRAP: 

21 Chest to Bar Pull-ups 

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5: 

Buy In: 400 Meter Run

Then, AMRAP: 

15 Toes to Bar 

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP: 

9 Pull-ups

9/6 Calorie Row

WOD 102218

Monday

Snatch Skill

On the Minute x 5: 

Power Snatch + Hang Squat Snatch 

60%-63%-65%-65%-65%

Directly Into…

On the Minute x 5: 2 Squat Snatches @ 70%

Back Squat

3×5 @ 70%

1×5 @ 75%

Conditioning

AMRAP 15:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

WOD 102118

Sunday

Back Squat 

1-1-1-1-1-1-1 

WOD 102018

Saturday

Push Press + Double Under

Alternating On the Minute x 10: 

Even Minutes: 50 Double Unders

Odd Minutes: Push Press (10-8-6-4-2)

“Boats and Toes”

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10: 

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

WOD 101918

Friday

Tabata

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.

Women: 65 lb.

WOD 101818

Thursday

4 rounds for time of:

20 squat cleans

800-m run

Men: 115 lb.

Women: 75 lb.

WOD 101718

Wednesday

Split Jerk

Build to a 1RM

Conditioning

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

WOD 101618

Tuesday

Conditioning

AMRAP 5: 

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups

….

Up by (10) and (1) per round

Conditioning

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

200 Meter Run

Recovery Row

20 Minute Light Row

On the 5:00, 10:00, 15:00, 20:00: 21 AbMat Sit-Ups

WOD 101518

Monday

Snatch

Build to a 1RM

Back Squat

Heavy Set of 12

“JT”

21-15-9:

Handstand Push-ups

Ring Dips

Push-ups

WOD 101418

Sunday

3 RFT: Rows, Sumo Deadlift High-pulls and Pull-ups

3 rounds for time of: 

Row, 1000 m 

50 Sumo Deadlift High-pulls, 75/55 lbs 

25 Pull-ups

WOD 101318

Saturday

“Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Midline Conditioning

3 Rounds (Rotating on the 2 Minute): 

Minutes 1-2: 30/24 Calorie Row

Minutes 3-4: 20 AbMat Sit-ups + 20 Supermans

WOD 101218

Friday

"Tripled Up"

Ascending Ladder for 12:00:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached. Score will be total repetitions

WOD 101118

Thursday

Alternating OTM x 25 (5 Rounds)

Minute 1 - 15/12 Calorie Row

Minute 2 - 1 Round of "Strict Cindy"

Minute 3 - 12/9 Calorie Row

Minute 4 - 1 Turkish Get-Up, each arm

Minute 5 - 200 Meter Run

WOD 101018

Wednesday

"Run Wild"

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

WOD 100918

Tuesday

"Guard Rail"

Three parts, with three separate scores.

“Guard Rail” Part #1

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (115/80)

Rest 3:00

“Guard Rail” Part #2

AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3:00

“Guard Rail” Part #3

AMRAP 3:

9/6 Calorie Row

5 Power Cleans (155/105)

WOD 100818

Monday

"Dirty 30"

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-Ups

30 KBS (70/53)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (30/20) *Females 9' Target

30 Bar-Facing Burpees

30 Double Unders

WOD 100718

Sunday

50-35-20 reps, for time of: 

Wall Ball, 20/14 lbs, 10/9 ft 

Pull-up

WOD 100618

Saturday

"Stop Drop and Roll"

For Time:

1 Mile Run 

60/40 Calorie Row

21 Hang Power Snatches

18 Overhead Squats

15 Squat Snatches

Rx – 135/95

WOD 100518

Friday

Front Squat

2 Sets of 4 

2 Sets of 3 

2 Sets of 2 

"Tread Water"

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

WOD 100418

Thursday

Every 3:00 x 4 Rounds (36:00)

A) 40/30 Calorie Row

B) 600 Meter Run

C) 30/24 Calorie Row

WOD 100318

Wednesday

"Long Gone"

5 Rounds:

1:00 Wallballs (20/14) *Females to a 9′ Target*

1:00 Alternating Dumbbell Snatches (50/35)

1:00 Calorie Row

1:00 Rest

WOD 100218

Tuesday

"Inside Out"

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Med Ball Run (20/14)

21 Burpee Box Jump Overs (24"/20")