Protected: WOD/Blog

Warmup:

3 RFQ:

200m row/bike/ski

10m knees to chest

10m bear crawl

8 ring rows

10 air squats

 

Strength:

Barbell complex

1x power clean, 1x squat clean, 1x thruster

 

points of performance

– speed out of the bottom

– fast elbows

– full grip on bar

 

WOD:

FRAN!

21-15-9

Thursters (42.5/30)

Pull ups

5min time cap

Scale the movements/weights enough to finish in the time cap. HIGH INTENSITY! MINIMAL RESTS!

Warm up:

2 rounds for quality

15 cal row

8 shoulder dislocates

8 push press

10m OH lunge

8 air squats

 

Strength:

Build to a heavy single push press

 

Points of performance

– Straight dip

– Squeeze legs

– Aggressive hip drive

 

WOD:

10 RFT:

5 push press (50/35)

8 wall balls

8 burpees

200m run

Warm up:
2 rounds:
200m row
10m lunges
8 jumping air squats
10m knees to chest
-then 2 rounds-
5 kick back burpees
3 push ups

Strength:
Front squat x 5

Points of performance
– hips back and down
– High elbows
– Heels down

W.O.D:
27-21-15-9
HSPU
Front rack lunge (60/40)
Bar facing burpees

Warm up:
3 RFQ:
2 x 20m shuttles
10m toy soldiers
10m knees to chest
5 shoulder dislocates
10 push press

Strength:
1 x clean, 5 x push press (building in weight)

*Points of performance
– Drive heels down
– aggressive hip drive
– legs then arms

W.O.D:
“Danny”
20min AMRAP
30 box jumps
20 push press (50/35)
30 pull ups

Warm up:
Warm up movements and scaling options for wod. Low intensity so focus on quality of movement!

W.O.D:
20min Emom
1. Seated single arm alt db press (22.5/15)
2. Axel bar deadlifts (100/70)
3. Legless Rope climbs
4. Dead ball over the shoulder (65kg/45kg)

Finisher:
6min Time cap.
20 Turkish get ups for time (24/16)

Warm up:
1min cruise assault bike
10m lunge
30 second couch stretch

30seconds moderate effort assault bike
10m lunge
30 second couch stretch

10 second sprint assault bike
10m lunge
30 second couch stretch

Conditioning:
10 rounds:
30 seconds on, 1min off
Max effort Calorie assault bike!

Finisher:

5min amrap
30 hand stand push ups
20 toes to bar
10 ring muscle ups

Warm up:
3 RNFT:
200m row
10m lunges
10m knees to chest
10 air squats
-then 2 rounds-
8 RDLs (pvc pipe)
8 strict press

W.O.D:
6 minute AMRAP
3 power cleans (70/50)
3 front squats
3 push Jerks

-2mins rest-
Repeat!

Strength:
20 minutes to establish 1RM complex
1 x Clean, 1 x front squat, 1 x jerk