W.O.D.

OH Squat

OH Squat

Strength

OH Squat

3-3-3-3-3-3

 

WOD

21-15-9

OH Squat 95#/65#

Burpee Box Jumps 30”/24”

Turkish Get Up

Turkish Get Up

Skill/Strength

Work to find a 1RM for turkish getup

 

WOD

5RDS

1 20ft Rope Climb

400m Run

 

Thursday

Thursday

Skill/Strength

Handstand Walk Progression-(Static holds and dynamic holds)

 

WOD

15 min AMRAP

10 KB Swings 53/35

10 Box Jumps 24”/20”

10 Ring Dips

 

Post WOD

Advanced Stretching. 


Please do yourselves a favor and take the stretching seriously. Without that mobility component the rest of our progress on other things such as olympic lifts is hindered. Let’s dial it in and put in the appropriate time needed to stretch. 

 

The Muscle Up

The Muscle Up

Skill/Strength:

Muscle Up progression

 

WOD:

10 Rds

Bear Complex

30 sec on

30 sec rest

135/95

 

Post WOD:

5 RDS of 30 sec Hollow Rocks 

The Snatch

The Snatch

Strength:

Work to find 1 rep max of Squat Snatch

 

WOD:

12 Min AMRAP

Squat Snatch 75% of your 1RM

 

 

I can’t stress enough the importance of stretching before, during, and after you come here. This movement requires great flexibility. Do yourselves a favor, stretch and roll.

Oh Monday!

Oh Monday!

Strength:

6×5 Weighted Pullups

 

Wod:

3rds of:

5 Push Press 135/95

10 Toes to Bar

50 Double Unders

 

Rest 1 Min

Then:

30 Tuck Jumps

60 Pushups

120 Situps

Goat Friday

Goat Friday

 Pick a goat and work it.

 

“HELEN”

3 Rounds for Time

400m Run

21 KB Swings 53#/35#

12 Pullups

Record time and log in journal. This is a great benchmark wod.

 

With the goat, pick your biggest weakness. The only way we get stronger is to attack our weaknesses!

 

Bench

Bench

Bench

5-5-5-5-5

Wod:

5 Rounds for Time of the following:

5 Clean and Jerks 155#/105

3 Hurdle Jumps

25 Double Unders

10 Pullups

Time to Work

Time to Work

For Time:

Row 2000m

50 Pistols Alternating

30 Deadlifts 275/185

 

Scale Accordingly on the Deadlifts and use bands to assist in Pistols. Get Some!

Boulders for Shoulders

Boulders for Shoulders

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press

5-5-5-5-5 Push Jerk

 

WOD:

10 min AMRAP:

10 Med Ball Sit-ups 20#/14#

3 Snatches at 65% of 1RM