WOD 120818

Saturday

Clean and Jerk Complex

Build to a Heavy: 

High Hang Clean 

Hang Clean 

Power Clean 

Split Jerk

Box Front Squat

Build to Moderate Double

“Mountain Man”

For Time:

30 Power Snatches (75/55) 

800 Meter Run

60 Thrusters (75/55) 

800 Meter Run

30 Power Snatches (75/55)

WOD 120718

Friday

Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice

In 15 Minute Window: 

8 Strict Toes to Bar 

25' Handstand Walk

"Babs"

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 AbMat Sit-ups

40 Wallballs (20/14)

WOD 120618

Thursday

FT: Rows and Wall Balls

For time: 

Row, 2 km 

50 Wall Balls, 20/14 lbs, 10/9 ft 

Row, 1 km 

35 Wall Balls, 20/14 lbs, 10/9 ft 

Row, 500 m 

20 Wall Balls, 20/14 lbs, 10/9 ft

WOD 120518

Wednesday

"Rugrats"

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Row

Body Armor

3 Giant Sets:

10 Good Mornings

20 Box Step-Ups

30 Glute Bridges

40 AbMat Sit-Ups

WOD 120418

Tuesday

Gymnastic Conditioning

5 Rounds, In a 90 Second Window: 

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk

Heavy 5-4-3-2-1

"Down Time"

AMRAP 7: 

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

…

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

WOD 120318

Monday

Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

"Jump Start"

For Time: 

60 Double Unders, 30 Dumbbell Snatches (50/35)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar 

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Dumbbell Snatches (50/35)

WOD 120218

Sunday

FT: 800 m; 10x Handstand Push-ups and Pistols; 800 m

For time: 

Run, 800 m 

-- then -- 

10 rounds of: 

10 Handstand Push-ups 

10 Pistols 

-- then -- 

Run, 800 m