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WOD

WOD for Wednesday, 2/20/19

By | Strength Programming, WOD | No Comments

Part A:

4 Sets
3 position power Snatch
High Hang, below knee, floor
working up to about 70% of max

Part B:

8 min Alt EMOM
1. HSPU x5-10 reps for techinque
2. DB/KB Walking Lunge x5-7 each leg in front rack position

C. 2 min on; 1 min off, AMRAP of;
1. 2 min AMRAP
7x DB Thruster
7x CtB Pull Up

2. 7x DB Thruster
7x Burpee

3. 7x Burpee
7x Handstand Push-ups

4. 7x DB Power Snatch [switch reps as needed] 7x Single Arm DB Thruster [switch reps as needed]

WOD for Tuesday, 2/19/19

By | WOD | No Comments

Part A:

“Smells Like Bologna” – Jack KOTH
For Time:
100 double under buy in

50 pistols (25/leg) Scaled: Banded or Walking Lunges
40 wall ball (20/14)
30 cal row/bike
20 power cleans (115/85) Scaled: (85/60)
10 clusters (115/85) Scaled: (85/60)
20 power snatch (115/85) Scaled: (85/60)
30 cal row/bike
40 wall ball
50 burpees

Rest 3m into:
B. 100 Situps Retest

Part A:

“Smells Like Bologna” – Jack KOTH
For Time:
100 double under buy in

50 pistols (25/leg) Scaled: Banded or Walking Lunges
40 wall ball (20/14)
30 cal row/bike
20 power cleans (115/85) Scaled: (85/60)
10 clusters (115/85) Scaled: (85/60)
20 power snatch (115/85) Scaled: (85/60)
30 cal row/bike
40 wall ball
50 burpees

Rest 3m into:

Part B:

100 Situps Retest

WOD for Friday, 2/15/19

By | Skill, Stability, WOD | No Comments

Part A:

2 Sets:
Max Effort L-Sit Hold
*Longest is score

Part B:

1 Attempt:
Max Effort Handstand Hold
*Score is hold length

Part C:

Bar Muscle Up Work – Coach’s Choice

Part D:

17.2
AMRAP in 12 minutes
2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50/35 lb)