Monthly Archives

September 2018

WOD for Monday, 10/1/18

By | Strength Programming, WOD | No Comments

Part A:

4 Sets (10M)
A1. 30-45s Handstand Hold adv. Freestand Hold
A2. 4 Bar Muscle Ups sc. Box Muscle Ups/6-8 Kipping C2B/Kipping Work
A3. 20s L-sit Hold

Part B:

For Time: 14M Cap
50 Wall Ball (20/14)
25 Pull Ups [adv = 10x Bar Muscle Up] 30 Wall Ball
15 Pull Ups [adv = 5x Bar MU] 10 Wall Ball
5 Pull Ups [adv = 2 Bar MU]

Part C:

Abs – Coaches Choice!

WOD for Tuesday, 9/25/18

By | Skill, Strength Programming, WOD | No Comments

Part A:

4 Sets
A1. 3 Bar Muscle Ups
sc. Jumping Bar Muscle Ups / 6 Kipping Pull-ups / 6 Kips / 6 Ring Rows
A2. 12 Wall Facing Shoulder Taps
sc. Plank Shoulder Taps
A3. 15 Hollow Rocks

Part B:

3 Rounds
100m Farmer Carry (53/35) *2 KB adv. 70/53
21 Box Jumps (24/20)
12 Handstand Push-ups

Part C:

Abs – Coachs’ Choice

WOD for Friday, 9/21/18

By | Strength Programming, WOD | No Comments

Part A:

E1:30 for 9M
1 Power Jerk + 2 Split Jerks
*Build to moderate weight, Heavier than last week

Part B:

6M Alt. EMOM
B1. 8 Banded Dumbell Presses
B2. 10 Single Arm Dumbell Overhead Walking Lunge

Part C:

4 Rounds (16M Cap)
400m Run
10 Handstand Pushups
20 Russian Kettlebell Swings (70/53)

WOD for Thursday, 9/20/18

By | WOD | No Comments

Part A:

30M AMRAP
1. 200m Run
2. 50m 2x Bumper Plate Pinch Grip Carry (35/25) adv. (45/35)
3. 20 Hang Dumbell Clean *Choose Moderate Weight
4. 10 Box Jumps (24/20)
5. 100m Row
-Rest 1 Minute After Each Set

Part B:

5-10 Mobility/Yoga/Stretching – Coach’s Choice.