Protected: WOD/Blog

Warmup:

400m row

-then 2 rounds-

10 Russian kb swings (light)

10 air squats

10 lunges

10 toy soldiers

 

Strenth:

Front squats x 3

building in weight

 

points of performance

– high elbows

– knees drive out

– heels down

 

WOD:

30-20-10

kb swings (24/16)

box jump over

Ab mat sit ups

Emom:

3 front squats (50/35)

 

WOD Notes:

The key is to be starting the 3 Front squats right on the minute!

Warmup:

10min Tabata:

Single skips

Scap pull ups

Assault bike

Strict press

 

Strength:

Push press x 3

building in weight

 

Points of performance

– Drive off the heels

– Aggressive hip drive

– strong front rack

 

WOD:

3 Rounds: (FGB style)

1 minute stations.

Double unders

Muscle ups

Cal assault bike

Push press (50/35)

Cal skii erg

rest

Warm up:

2 Rounds:

200m Row

10m toy soldiers

10 lunges

8 RDL’s

5 kip swings

 

Strength:

Deadlift 3 x 5 @80%

(sets x reps)

 

Points of performance

– High chest

– Hips back

 

WOD:

3 RFT:

30 wall ball

20 deadlift (80/52.5)

10 toes to bar

 

Finisher:

500m Row AS FAST AS POSSIBLE

Warmup:

2 rounds:

100m Run

10m lunges

10m toy soldiers

8 perfect air squats

5m inchworm

10m bear crawl

 

Strength:

Heavy hang power clean x 3

Points of performance

– Catch in a dip

– Fast elbows

– Finish pull

 

WOD:

18 min AMRAP

21 hang power clean (40/30)

21 front squat

15 burpee over bar

15 sumo deadlift

9 HSPU

100m run

Warm up:
1 RNFT:
20/18 row
10m lunge
15/12 cal bike
10 shoulder dislocates
10m OH lunges

Part B:
20mins of gymnastics practice
Handstand walking, toes to bar, muscle ups, pistols etc.

W.O.D:
EMOM 20:00
A) Max calorie row
B) 10 OH lunge (50/35)
C) Max Calorie assault bike
D) 8-10 toes to bar

Warm up:
3 RFQ:
10m burpee broad jumps
5 kip swings
5 slow wall squats
10 good mornings (pvc pipe)
10 strict press

W.O.D:
3-6-9-12-15…etc
6min AMRAP
Front squats (70/45)
Box jumps
-2min rest-
6min AMRAP
Burpees
Toes to bar
-2min rest-
6min AMRAP
Handstand push up
kettle bell swings (24/16)

Warm up:
3 RNFT:
200m row
10m lunges
8 air squats
10m toy soldiers
5 kip swings

Strength:
Power snatch x 3 TnG
(No heavier than 70/45)

*Points of performance
– catch in dip
– keep bar close
– heels down

W.O.D:
15min AMRAP
15 wall balls
10 power snatch (40/30)
5 chest to bar pull ups