Tag Archives: Week 3

WOD 9/10/17

Sunday, Week 3/Block 4 Strength 1) Overhead Squat or Front Squat: 5 x 4. Rest 90s-2:00. – Add weight if form permits 2) RDLs: 4 x 6. Rest 2:00 – add weight each set. Conditioning 4 Rounds of: 100 Meters Farmer Carry (70, 53) 15 Thrusters (95, 65) 30 Double Unders Rest 2:00 between rounds […]

WOD 9/9/17

Saturday, Week 3/Block 4 Partner Conditioning In teams of 2 with one person working for time: Run 800 Meters 100 Pull-ups Run 800 Meters 100 Pistols Run 800 Meters 100 Burpees Run 800 Meters 100 T2B Rx+:(C2B Pull-ups) L2: (Jumping Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises) L1: (Ring Rows) (Walking BW Lunges for […]

WOD 9/8/17

Friday, Week 3/Block 4 Strength Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00 – Reset on each rep – Beginners: Perform sets of 3 adding weight as long as possible. – Perform 6-7 sets. This should NOT be a max today. – Compare to Back Squat Wave performed on Month 1. Conditioning […]

WOD 9/7/17

Thursday, Week 3/Block 4 Conditioning  5 Rounds, not for time: 100 Meter Sled Push Sprint, Very Light Sled <50lbs (down and back 2x) or or 10 Goblet Squats/100 Meter Run, AFAP. Rest 2:00 between sets. Then, 5 Rounds, not for time: 4 Turkish Get Ups, 2 each side Rest as needed between sets. Then, 5 Rounds, not […]

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 9/5/17

Tuesday, Week 3/Block 4 Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run each round. Finisher 3 Sets of: 20 DB Walking […]

WOD 8/12/17

Saturday, Week 3/Block 3 Team Conditioning Teams of 3 for time: Run 1 Mile Together, with Medball (20, 14) 150 Goblet Squats (70, 53) Run 800 meters Together, with Medball 150 Russian Swings (70, 53) Run 600 meters Together, with Medball 150 Thrusters (95, 65) 40:00 Cap L3: (53, 35) (75, 55) L2: (45, 25) […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]

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 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]