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WOD 31.08.16

Published by Admin on August 31, 2016
Strength/Skill:
E3MOM 15min.
Front Squat x 3-5 reps @ 30X1
 
MetCon:
AMRAP 5min.
5 Hang Squat Snatch E70/50 RX50/35 S40/25
10 Burpees Over the Bar
 
Rest 2 min.
 
AMRAP 5min.
10 Power Cleans E70/50 RX50/35 S40/25
20 Pull-Ups
 
Rest 2 min.
 
AMRAP 5min.
15 Box Jump-Overs
30 Wall Ball Shots
 
Basic
 
Skill:
Thrusters
 
MetCon:
Team of 2, 20min. AMRAP of:
50 Thrusters
50 Sit Ups
50 Pull Ups or Ring Rows


WOD 30.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
A)E2MOM 12min.
Push Press x 1
Push or Split Jerk x 1
 
B)3 Rounds of:
Strict Pull Ups x 3-5reps
60sec. Rest
Weighted Hollow Rock Hold x 30sec.
60sec. Rest
 
MetCon:
Team of 2 for time, 7 Rounds each of:
3 Power Cleans E60/40kg RX50/30 S40/20
6 Shoulder to Overhead
9 Push-Ups
 
Classic
 
Strength/Skill:
3 Rounds of:
Strict Pull Ups x 3-5reps
60sec. Rest
Weighted Hollow Rock Hold x 30sec.
60sec. Rest
 
MetCon:
Team of 2 for time, 7 Rounds each of:
3 Power Cleans E60/40kg RX50/30 S40/20
6 Shoulder to Overhead
9 Push-Ups


WOD 29.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
E2MOM 12min.
Clean&Jerk 1.1
 
Back Squat
3 reps @ 75-80%
2 reps @ 80-85%
1 rep @ 85-90%
3 reps @ 80-85%
2 reps @ 85-90%
1 rep @ 90-95%
Rest 3min.
 
MetCon:
10min. AMRAP of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (9/6kg)
 
Basic
 
Skill:
Clean
 
MetCon:
Team of 2, 20min. AMRAP of:
5 Hang Power Clean
7 Wall Balls Shots
9 V-Ups


25.08.16

Published by Admin on August 31, 2016

Performance & Classic
 
Strength/Skill:
E2MOM 12min.
Snatch 1.1
 
MetCon:
5min. AMRAP
10 Box Jumps
10 Pull-Ups
 
Rest 5min.
 
5min. AMRAP
5 Burpees
5 Thrusters 40/30kg
 
Rest 5min.
 
5min. AMRAP
30 Double-Unders
10 Toes to Bar


WOD 25.09.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
3 Sets of:
Bench Press x 8-10 reps
Rest 30sec
Dynamic Push-Ups x 8-10 reps
Rest 2 min.
 
Team of 2, 4 Rounds each, against a 4min. running clock:
Row 500m
20 Wall Ball Shots
Pull-Ups x Max Reps
 
Basic
 
Skill:
Med Ball Clean - KB Swing
 
MetCon:
Team of 2 20min AMRAP of:
KB Swings 50
Med Ball Cleans 50
Push Ups 50
Box Jumps 50


WOD 23.08.16

Published by Admin on August 31, 2016
 
Performance & Classic 
 
Strength/Skill:
 
3 Sets of:
Split Squat x 8-10
Rest 30 seconds
Butterfly Reverse x 8-10
Rest 30 seconds
 
MetCon:
15-12-9
Thrusters E60/40 RX50/35 S40/20
Burpees


WOD 22.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
5 Sets of:
Power Clean x 2.2.2
Rest 3 min.
 
MetCon:
3 Sets for time of:
100 Double-Unders
30 Kettlebell Swings 24/16
20 Box Jumps
Rest 3 min.
 
Basic
 
Skill:
SDHP
HSPU
 
MetCon:
Team of 2, 20min AMRAP of:
SDHP x5
HSPU x7
Sit-Ups x9


18.08.16

Published by Admin on August 31, 2016
Performance & Classic
A) 10min. to work up to 85% of your 1RM Back Squat
 
B) E3MOM 15min.
Back Squat x 2-3 reps @ 30X1
 
MetCon:
Team of 2, 4 Sets each 2min. AMRAP then 2min. Rest
Row 250 Meters
Max Reps of Squat Cleans E60/40 RX50/35 S30/20


WOD 17.08.16

Published by Admin on August 31, 2016
Performance
 
A) Clean & Jerk
Clean Pull
MH Power Clean + Jerk
Full Squat Clean + Jerk
 
B) 4 Sets of:
Push Press x 4-6
Rest 60sec.
DB or KB Walking Lunges x 20 steps
Rest 2min.
 
MetCon:
5 Rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps
*note time & score of Pull Ups
 
Basic
 
Skill:
Deadlift - Kipping
 
MetCon
Team of 2, 20min. AMRAP of:
Burpees over the Bar x 3
Deadlift x 5
Toe to bar x 7


WOD 16.08.16

Published by Admin on August 31, 2016
Performance&Classic
 
AMRAP 7min. of:
Row 250 Meters
10 Thrusters E40/30 RX30/25 S20/15
 
Rest 7 min.
 
AMRAP 7min. of:
40 Double-Unders
20/15 Hand-Release Push-Ups
 
Rest 7 min.
 
AMRAP 7min. of:
20 Box Jumps
10/5 Ring Dips


WOD 15.08.16

Published by Admin on August 31, 2016
Performance
 
A) E2MOM 12min.
Snatch Balance x 3
 
B) 5 Sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 sec.
KB or DB Row x 8-10 reps @ 2020
Rest 60 sec.
 
10min. AMRAP of:
Deadlift x 1 rep E50/35 RX40/30 S30/20
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
 
*do 5 penalty Burpees when the bar settles on the ground
 
Basic
 
Skill: Shoulder Press - Push Press - Push Jerk
 
MetCon:
Team of 2, 20min. AMRAP of:
Shoulder to Overhead 20
Ring Rows 30
Sit Ups 40


WOD 11.08.16

Published by Admin on August 31, 2016
Performance & Classic
 
Strength/Skill:
4 Sets of:
Weighted Pull-Up x 3-5
Rest 30sec.
L-Sit x 30sec.
Rest 2 min.
 
MetCon:
Team of 2 for time:
30 Muscle Ups
400m Run
20 Muscle Ups
400m Run
10 Muscle Ups
400m Run


WOD 10.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
 
4 Rounds of:
Deadlift x 8-10
Rest 1min.
Strict HSPU x ME
Rest 1min.
 
MetCon:
Team of 2, 20min. AMRAP of:
9 Burpee Box Jump-Overs
9 Front Squats E70/50 RX60/40 S40/25
 
Basic
 
Skill:
Air Squat - Front Squat - Overhead Squat
 
MetCon:
MetCon:
Team of 2, 20min. AMRAP of:
9 Burpee Box Jump-Overs
9 Front Squats E70/50 RX60/40 S40/25


WOD 09.08.16

Published by Admin on August 31, 2016
Performance & Classic
 
Strength/Skill:
 
E3MOM 30min.
Clean & Jerk
 
MetCon:
“Grace”
30 Clean & Jerks 60/40kg


WOD 08.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
A) E2MOM 12min.
Snatch 1.1.1
 
B) 4 sets of:
Back Squat x 6-8 reps @ 30X1
 
MetCon:
12min. AMRAP of:
10 Burpees
10 FR Lunges E60/40 RX50/35 S40/30
30 Double-Unders
 
Basic
 
Skill:
Snatch
 
MetCon:
Team of 2
20min. AMRAP
5 Hang Power Snatches
7 Toe to Bar
9 Air Squats


WOD 04.08.16

Published by Admin on August 31, 2016
Performance & Classic
 
Strength/Skill: 
4Rounds 
Strength/Skill:
Push Press x 3-5reps 
Rest 1min.
Strict Toe to Bar x ME
Rest 1min.
 
MetCon:
3 Rounds for time of:
10 (Strict) Handstand Push-Ups
20 Pull-Ups
Run 400 Meters


WOD 03.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
15 min. to build a "heavy" Snatch
 
MetCon:
EMOM 20min.
Even 30 sec. Row
Odd Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
 
Basic:
 
Skill: Clean
 
MetCon:
Team of 2, 20min. AMRAP of.
50 Clean
50 Sit-Ups
50 Front Squats
50 Push Ups


WOD 02.08.16

Published by Admin on August 31, 2016
Performance
 
Strength/Skill:
A) E2MOM 10min.
Power Clean + Push Press
Squat Clean + Jerk
 
B) E2MOM 16 min
FR Lunges x 8@
60 sec. of Strict Handstand Push-Ups for max reps
 
MetCon:
4 Rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
 
Classic
 
Strength/Skill:
 
E2MOM 16 min
FR Lunges x 8@
60 sec. of Strict Handstand Push-Ups for max reps
 
MetCon:
4 Rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots