Tag Archives: Wednesday

WOD 10/11/17

Wednesday 10/11/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. DB Z Press 5 x 6-8 at 20×1 Climbing. Beat last week. Rest 90s between B. Clean Complex 2 Power Cleans 2 Hang Power Cleans 2 Front Squats 5 Sets. Climbing. Beat last Week Rest 2 […]

WOD 10/4/17

Wednesday 10/4/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. DB Z Press 5 x 6-8 at 20×1 climbing Rest 90s between B. Clean Complex 2 Power Cleans 2 Hang Power Cleans 2 Front Squats 5 Sets. Climbing Rest 2 min C. For Time 10 to […]

WOD 9/20/17

Wednesday 9/20/17 Warm Up 30s Each Movement Walking Lunge Wall Sit No Push Up Burpee Plank with Reach A. Strict Press Heavy Single for the day B. Half Kneeling DB Press 4 x 8 per arm at 2121. Rest 60s C. EMOM 15 1: 30s FLR (floor or rings) 2: 10 DB Push Press 3: […]

WOD 9/13/17

Wednesday, Week 4/Block 4 Strength Hang Power Clean: 5 x 3 @75%. Rest 90s. – Add 5-10#s from last week – Intermediate: Light for all sets – Beginner: Deadlift, 5 x 5 at a moderate weight for all sets. Conditioning “AMRAP GI Jane” AMRAP 12: Burpee Pull-ups *If an athlete hits 100 Burpee Pull-ups before […]

WOD 9/6/17

Wednesday, Week 3/Block 4 Strength Hang Power Clean: 5 x 3 @70%. Rest 90s. – Intermediate: Light for all sets – Beginner: Deadlift, 5 x 5 at a moderate weight for all sets. Conditioning “Pattycake” For time: 21-15-9 KBS (53, 35) Burpees Push Press (135, 95) L3: (115, 75) L2: (45, 25) (95, 65) L1: […]

WOD 8/30/17

Wednesday, Week 2/Block 4 Movement Prep 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts Strength Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00 – Beginner: Work 7 sets of 4 adding weight if form permits. Conditioning  AMRAP 10: 20 Alternating DB Snatches (50, 35) 20 Wallballs (20, 14) Rx+:(Complete […]

WOD 8/23/17

Wednesday, Week 1/Block 4 Mobililty Wall Slides: 2 x 10 Strength 1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 90s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 90s. – Added weight – Bodyweight – Or Partner Assisted *Grip should be outside of shoulder width and should emphasize use of the lats […]

WOD 8/16/17

Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]

WOD 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/2/17

Wednesday, Week 2/Block 3 Strength EMOM 12: ODD Minutes: 2 Split Jerks or 2 Push Jerk @75% EVEN Minutes: 15-20s Hollow Hold Conditioning 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) L3: (115, 75) L2: (Knee Lifts) (95, 65) L1: (Sit-ups) (55, 25) 10:00 Cap Extra Credit 1a) DB Hammer […]