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Team/Partner WOD;
A. 20 min AMRAP
Holding one 45/25# plate; split up reps as needed
Run 400m together [alternate plate hold as neededf]
50x Double Unders
40x Wall Ball
30x KB Swings 53/35#
20x Hand Release Push Ups
10x Front Squat 155/105# - from the ground;
coach's choice penalty if someone drops the bumper plate
B. in teams of 3;
row 100 cals for time
switch as needed
Friday –
Open WOD 17.2!
Thursday –
A. Close Grip Bench Press;
Build to a tough 1 in 15 min
B. 20 min AMRAP;
Run 200m
20x Sit Up
15x Hand Release Push Ups
10x Box Jump + Step Down 24/20"
WOD today for anyone hitting the Open
should be about 70% effort so they're not taxed
for Friday - anyone else - push hard & have fun!
Wednesday –
A. Overhead Squat;
Build to a tough set of 3 -
from a rack
B. 4 Sets
Snatch Extension x5 reps;
60%, 70%, 80%, 85-90% of max snatch
rest 90 sec after each
C. Full Tabata at each station;
rest 1 min to rotate
1. DB Single arm Man Makers
2. KB Swings 53/35#
3. Rowing for Cal
score is low score at each station
Tuesday –
A. 12 min Alt EMOM;
A1. 3 position power clean,
working up to a tough set, unbroken
A2. HSPU; 5-10 reps;
strict as long as possible,
then working kip.
B. Double Unders +Toes to Bar+ Power Clean- climbing weight
Hard intervals
2 min on, 2 min off;
1. 30x Double Unders + 10x Toes to Bar
+Power Clean 135/95#
2. 30x Double Unders + 10x T2B
+Power Clean 155/105
3. 30x Double Unders + 10x T2B
+Power Clean 165/115
4. 30x Double Unders + 10x T2B+
+Power Clean 185/125#
5. 30x Double Unders + 10x T2B
+Power Clean 205/135#
Monday –
Skill; Muscle Up work
A; 3 Sets for skill
A1. 10 Russian Dips
A2. Hollow Rocks x15
A3. 10 False Grip Ring to chest
B.
Front Squat +Split Jerk;
3+1; one set every 2 min for 12 min
working up to a moderate set
C. EMOM; 15;
1. Wall Ball x15-20 reps unbroken
2. CtB Pull Ups 10-15 reps for quality,
unbroken if possible
3. Run or Row 150m