WOD 2017-06-29

Mobility
Shoulders

followed by…

Deadlift or Pulling Prep Through Better Hip Positioning

Warm-up
5 min – on coach
Weightlifting
Deadlift (4, 4, 3, 3, 2, 2, 1, 5)
Every 3 minutes, for 24 minutes (8 sets): Deadlift

*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

* Post load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
12 V Sit Ups (Rx: 15#/10#; Chal: 25#/15#; SA: 35#/25#)
6 Front Rack Stationary Lunges (Rx: 75#/55#; Chal: 95#/65#; SA: 115#/85#)
* Post rounds and reps to board

– 2 min rest –
Metcon (Time)
2 Rounds for Time
20 Cal Air Bike / Row
15 Thrusters (Rx: 75#/55#; Chal: 95#/65#; SA: 115#/85#)
10 Box Jumps (Rx: 24″/20″; Chal/SA: 30″/24″)
– Divide group into 2, and one starts on rowers, the other on bikes. Switch or alternate second round.

* Post time to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-06-28

Warm-up
5 min – on coach
Mobility
Shoulders, wrists and front rack

Strength
Metcon (Weight)
15 Min EMOM (5 Sets)
Minute 1: Clean Lift Off + 2 High Hang Squat Cleans
Minute 2: Halting Clean Deadlift + Low Hang Squat Clean
Minute 3: Squat Clean
– Begin at 65% of 1 RM Squat Clean, and increase # as often as athlete can throughout EMOM, as long as form and technique can be maintained
– Start High Hang Squat Clean at the top of the thigh
– Start Low Hang Squat Clean at 1″ above knee

* Clean Lift Off https://www.youtube.com/watch?v=RZwdUQNx50Q
* Halting Clean Deadlift https://www.youtube.com/watch?v=OP2ZoOXfvsw

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
For Time
1200 M Run
25 Ab Mat Sit Ups
20 Wallball (20#/14# Rx:10’/9′; Chal: 11’/10′; SA: 12’/11′)
15 Power Clean (Rx: 135#/95#; Chal: 155#/105#; SA: 175#/120#)
800 M Run
20 Ab Mat Sit Ups
15 Wallball
10 Power Clean
400 M Run
15 Ab Mat Sit Ups
10 Wallball
5 Power Clean
* Post time to board

– Immediately transition to rope climbs. Each athlete will take whatever rest they need.
Metcon (AMRAP – Reps)
Rope Climbs
– As soon as the first athlete completes the metcon above, set the other clock for whatever time is remaining in the class.
– From there, each athlete will have whatever amount of time that is left on the new clock when they finish the first metcon to do as many rope climbs as possible in that period of time.
– Rope Climb Scale: 3 Modified rope climbs with 1 leg lift at the end.

* Post total rope climbs completed to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-06-27

Mobility
Shoulders / Thoracic Spine

Warm-up
5 min – on coach
Weightlifting
Metcon (Weight)
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%

– From the floor or rig

– 3 Min to rest and set up for wod –
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
12 KB Swings (Rx: 45#/30#; Chal: 55#/35#; SA: 60#/45#)
12 HRPU
* Post total rounds and reps to board

– 2 min rest –
Metcon (Time)
5 Rounds for Time
200 M Run
8 Push Presses (Rx: 95#/65#; Chal: 115#/85#; SA: 135#/95#)
8 Bar Over Burpees
* Post time to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-06-26

Mobility
Shoulders and….
Improving the squat: hip flexion and external rotation

Warm-up
5 min – on coach
Weightlifting
Back Squat (5, 5, 5, 4, 4, 3)
* On a 16 min clock *

*Set 1 – 5 reps @ 60% of 1-RM Back Squat
*Set 2 – 5 reps @ 65%
*Set 3 – 5 reps @ 70%
*Set 4 – 4 reps @ 75%
*Set 5 – 4 reps @ 80%
*Set 6 – 3 reps @ 85%

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 12 minutes:
Minute 1: DU ( Rx: 25; Chal: 35; SA: 45)
Minute 2: Strict T2B (Rx: 6; Chal: 7; SA: 8)
Minute 3: Strict HSPU (Rx: 6; Chal: 7; SA: 8 Deficit)
* Strict T2B and scale options https://www.youtube.com/watch?v=i1cVDeEdpMY

* Post total reps to board

– 2 min rest –
Metcon (Time)
For time
50 Ground to Overhead (Rx: 95#/65#; Chal: 115#/85#; SA: 135#/95#)
*Every minute, at the top of the minute, perform 3 burpees.
* Post time to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-06-24

Warm-up
10 min – on coach
Metcon
Metcon (AMRAP – Reps)
Partner WOD
45 minute time cap

50 T2B
40 Box over burpees (24/20)
30 V Sit Ups w/ med ball (20/14)
20 KB Swings (55#/35#)
10 Bear complex
100 DU (SU x 4)
10 Bear complex
20 KB Swings
30 V Sit Ups w/ med ball
40 Box over burpees
50 T2B
One bar per team
A: 115#/85# + 10 reps
B: 95#/65# – 0 reps
C: 75#/45# – 10 reps
D: Scaled Below -20 reps

Score = reps completed + plus cal rowed (see notes)

-During the above, team must accumulate 3200 m run (2 miles or 8 laps) for reps to count. Either or both partners can run at any time or together
-One partner works, while the other runs or rests (except while one or both partners are running)
-If the team completes all reps within the time cap and completes the 2 mile run, additional reps can be accumulated by rowing for calories

WOD 2017-06-23

Warm-up
5 min – on coach
Mobility
Shoulders, wrists and front rack

Weightlifting
Shoulder Press (4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%)
Press
On a 15 min clock

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 Push Press (Rx: 95#/65#; Chal: 115#/85#; SA: 135#/95#)
5 Box Jumps (Rx: 24″/20″; Chal/SA: 30″/24″)
* Post rounds and reps to board

– 2 min rest –
Metcon (Time)
10 Min AMRAP
3 Front Rack Stationary Lunge Complex (same bar as above)
6 SDHP (same bar as above)
9 Box Step Ups w/ 2 KBs (Rx: 35#/25#; Chal:45#/30#; SA:55#/35#)
– Lunge Complex: Forward lunge left and right, and backward lunge left and right
– Box height for step ups: select a height that allows the athlete’s thigh to be parallel to the ground. Athletes might have to ballpark it to use the box from previous AMRAP, or use bumper plates to increase height for box jumps.

* Post time to board
Metcon (No Measure)
800 M Cool Down Run
– At about 60%-70%
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-06-22

Warm-up5 min – on coach

Mobility

Overhead Squat / Snatch Prep

Strength

Metcon (Weight)

Every 2 Minutes for 6 Minutes (3 Sets):

Snatch Grip Deadlift + Hang Power Snatch + Drop Snatch (@ 50% of 1 RM Power Snatch)
Followed by…
Every 2 Minutes for 6 Minutes (3 Sets):

Snatch Grip Deadlift + Hang Power Snatch + Snatch Balance (@ 65% of 1 RM Power Snatch)
Followed by…
Every 2 Minutes for 8 Minutes (4 Sets):

Snatch Grip Deadlift + Hang Squat Snatch (@ 70% of 1 RM Squat Snatch)

– Note the change from power snatch to squat snatch for the last EMOM

– Continue building weight over EMOMs, as long as athlete can maintain form and technique
* Drop Snatch https://www.youtube.com/watch?v=3r-F7jhwPGI

* Drop Snatch https://www.youtube.com/watch?v=ts5essXg1Bc
* Snatch Balance https://www.youtube.com/watch?v=U-PkTCZv3no
* Post heaviest load to board
* * 3 minutes to rest, set up for WOD and warm up * *

Metcon

Metcon (AMRAP – Reps)

FGB

3 Rounds

Air Bike for Cal

Ab Mat Sit Ups

DU

Air Squats

KB Swings (Rx: 45#/30#; Chal: 55#/35#; SA: 60#/45#)

– 1 min rest

– FGB: 1 min each movement, 1 min rest in between rounds

– All athletes should take 1 min rest at same time. So, switch up movements athletes start on, with no greater number on any movement than number of bikes available.

– DU Scale: DU attempts (No SUs)

Cool Down

5 min – on coach

Cool down and stretch

* Encourage athletes to drink recovery drink during this time

WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA