Protected: WOD/Blog

09 Aug Friday 10th of August 2018

Strength:
Build to 1RM Snatch

WOD:
10 min to complete
15-12-9
Snatches 40/25
Bar Muscle Ups

10 min to complete
21-15-9
Snatches 40/25
C2B

08 Aug Thursday 9th of August

Benchmark:
100 burpees for time

WOD (courtesy of OG):
20 min EMOM
1) 200m run
2) 10 Burpee BJ over
3) 12 cal ski
4) 16 DB Snatch 22.5/15
5) 12 cal bike

07 Aug Wednesday 8th of August

Strenght:
Set 1RM Back Squat

WOD:
@ 50% of 1RM Back Squat
18 min AMRAP
7 Back Squats (from the ground)
9 HSPU
100m Run

06 Aug Tuesday 7th of August

10 min EMOM
1) 10 Hang Cleans 60/40
2) 40 Double Unders

For time:
24 Cleans 45/30
24 STOH
6 Burpees Over the Bar
18 Cleans 45/30
18 STOH
6 Burpees Over the Bar
12 Cleans 45/30
12 STOH
6 Burpees Over the Bar
6 Cleans 45/30
6 STOH
6 Burpees Over the Bar

05 Aug Monday 6th of August

Strength:
Set 3RM Push Press

WOD:
6 RFT
30 Wall Balls
12 Chest to Bar Pull Ups

02 Aug Friday 3rd of August

Strength:
5 X 3 Deadlift (building in weight)

WOD:
3 Rounds For Time
800 meter Run
7 Deadlifts 125/85
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters 24/16
20 Box Jumps

01 Aug Thursday 2nd of August

11 minutes to complete:
3 RFT
21 Cal Row
15 Thrusters 40/27.5
9 T2B

1 min transition

11 minutes to complete:
3 RFT
15 Clean and Jerks 40/27.5
12 Cal Bike
9 T2B

1 min transition

11 minutes to complete:
3 RFT
12 SDHP 40/27.5
9 Power Snatch
6 T2B

NOTE: Scale appropriately 😉

31 Jul Wednesday 1st of August

Strength Complex:
Build to max Power Ckean + Hang Suat Clean

Wod:
4 RFT
30 Hang Clean 50/35
25 Sit-ups
20 S2OH
15 BF BURPEES
10 Power Snatch

30 Jul Tuesday 31st July

12 min EMOM
1) 12 Front Squat 60/40
2) 12 KB Snatch 24/16

20 min AMRAP
30 KB Swings 24/16
20 Press Ups
200m Run

29 Jul Monday 30th July

Skill:
Snatch Balance – Work to Technical Max

Hero WOD:
Josh

21 Overhead Squats 42.5/27.5
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups