WOD'S

Monday, July 23rd

July 22, 2012
Strength  Snatch Progression  WOD "Isabel" 30 Power Snatch for Time 135/95lbs  Rest 5-10 Mins  Gymnastics work:  5 Skin the Cats  10 Toes through Rings  5 Rounds  Games Prep Do Isabel  then  5 Min AMRAP of Muscle ups   

Friday, June 20th

July 19, 2012
Strength 20 Rep Back Squat (add 5 lbs to last week) WOD 7 Deadlifts 315/205lbs 7 Box Jumps 24/20' 5 Rounds Rest 5 Mins 7 Thrusters 135/95lbs 7 Burpees 5 Rounds

Thursday, June 19th

July 18, 2012
Conditioning Airdyne- 5 mins for max calories  WOD 40-30-20-10 reps of: Row for calories Pushups Ball Slams 30/20lb Games Prep Pistols 10,9,8,7,..1 10 Second L-Sit hold on parallets between each set  

Wednesday, June 18th

July 17, 2012
Strength Clean Progression  WOD 1 Clean 135/95lbs  1 Ring Dip  2 Cleans  2 Ring Dips  etc.  20 Min AMRAP Ladder  *Scale weight as needed  Games Prep Sub: 205/135lbs  Muscle Ups  For WOD   

Tuesday, June 17th

July 16, 2012
Conditioning Shuttle Sprint  50m sprint, 50m back 100m sprint, 100m back  WOD 50 ft. Prowler Push 12 Kettlebell Swings 24/16kg 12 GHD Sit ups 36 Double Unders 3 Rounds Games Prep Do conditioning + WOD  

Monday, July 16th

July 15, 2012
Strength Snatch Progression  WOD 8 Split Snatches 115/75lbs  14 Pullups  400m Run  3 Rounds  *Scale weight as needed  Games Prep 8 Split Snatches 115/75lbs (alternating legs)  7 Bar Muscle Ups  400m Run  3 Rounds  Hang Power Snatch 3x3  Snatch Grip Strict Press 3x3 

Saturday, July 14th

July 13, 2012
WOD "Abbate"  1 Mile Run  21 Power Clean and Jerks 155/105lbs  800m Run  21 Power Clean and Jerks 155/105lbs  1 Mile Run  *Scale weight as needed 

Friday, July 13th

July 12, 2012
Strength Back Squat 20 Rep (add 5 lbs to last time)  WOD 1 Min Wallballs  1 Min Airdyne  Rest 2 Minutes  5 Rounds  Games Prep DO WOD  HS Walk 3 attempts max distance  Ring HSPU work 

Thursday, July 12th

July 11, 2012
Conditioning Row 2k  WOD 5 Overhead Squats 135/95lbs  10 Toes to Bar  15 Dumbbell Hanging Squat Cleans 35/25lb 20 Double Unders  5 Rounds  *Scale weight as needed Games Prep No WOD  Row 5k for time 

Wednesday, July 11th

July 10, 2012
Strength Clean Progression  EMOM 7 Mins 4 Power Cleans  WOD "OPT Tester" 250m Row 15 Kettlebell Swings 32/24kg  25 Burpees 15 Kettlebell Swings  250m Row  Games Prep Clean Pulls 3x3   

Tuesday, July 10th

July 9, 2012
Skill Pullup/kipping WOD 2 Ground to Overhead 115/75lbs  4 Front Squats 115/75lbs  6 Chest to bar Pullups  8 Broad Jumps  200m Run  30min AMRAP  Games Prep 135/95lbs 

Monday, July 9th

July 8, 2012
Strength Snatch Progression  WOD 9-7-5 reps of: Snatch (full) 135/95lbs  Handstand Pushup  *15 toes to bar between each set Scale weight accordingly  Games Prep 155/105lbs for WOD Hang Power Snatch 5x5  Snatch Grip Push Press 5x5 

Saturday, July 7th

July 6, 2012
WOD 1 Mile Run Time Trial  Rest 10 Mins  30 Muscle ups for Time  Scaled version if you cannot perform muscle ups: 30 Toes through Rings  30 Ring Dips  Games Prep Backsquat 1,2,3x3 Bench program Bent Over Rows w/dumbell   

Friday, July 6th

July 5, 2012
Skill GHD Sit up perform 3 sets of at least 15 reps  WOD 100 ft Tire Flip (50 there and back)  2 Rope Climbs  5 Rounds  Games Prep Prowler Sprints  10x50ft (High handles both ways)   

Thursday, July 5th

July 4, 2012
Strength:  Clean Progression WOD: Row 750m 7 dumbell hang power cleans 7 dumbell front squats 7 dumbell push press 7 rounds Then, 75 double unders Games Prep EMOM 8 Mins- 5 Power Clean and Jerks 135/95lbs

Wednesday, July 4th

July 3, 2012
WOD Warm up each lift and then you get one attempt at a maximum set of reps Backsquat-  1.5x Bodyweight for men/Bodyweight for women Hanging Power Clean- 75% Bodyweight for men/50% Bodyweight for women Thruster- Bodyweight for men/75% bodyweight for women Power Snatch- 75% Bodyweight for men/50% bodyweight for women Rest as needed between lifts and sets. Make the one set count!  

Tuesday, July 3rd

July 2, 2012
Time to Work off the long weekend!  WOD 5 Rounds, 6 minutes for each round with no rest in between: Complete an 800m Run with the remaining time in the 6 minutes AMRAP 3 Push Press 135/95lbs  6 Pullups  9 Box Jumps 24/20' 

Friday, June 29th

June 28, 2012
Strength Snatch Progression  WOD "Boat Race" 500m Row  400m Run  Rest 3 Minutes  3 Rounds  Games Prep Snatch Balance 1,1,1,1,1,1,1 Snatch Grip Press 3x5 

Thursday, June 28th

June 27, 2012
Strength EMOM 8 Minutes- 2 Thrusters Heavy  WOD 7 Thrusters 95/65lbs  7 Pullups  7 Sumo Deadlift High Pulls 95/65lbs  7 Rounds  Games Prep Do EMOM, no WOD 

Wednesday, June 27th

June 26, 2012
Skill Rope Climbs  WOD 1 Minute of Rope Climbs  1 Minute of Wallballs  Rest 3 Mins  4 Rounds  Games Prep EMOM 8mins- 2 Deadlifts 365/235lbs  EMOM 6mins- 8 Push Jerk 135/95lbs 

Tuesday, June 26th

June 25, 2012
Strength Clean Progression  WOD 12 Burpees  45 Second Airdyne Sprint  Rest 1 Min  10 Rounds  Games Prep Hang Clean (Full) 3x3 or 1,1,1,1,1 EMOM 7 Mins-4 Power Cleans 185/125lbs 

Monday, June 25th

June 24, 2012
Skill Max Height Box Jump!  WOD 10 Toes to Bar  10 Kettlebell Swings 24/16kg  12 Min AMRAP  *Please be careful on the box jumps :)  Games Prep  10 HSPU 10 Back Ext 2 Rope climbs  4 Rounds 

Friday, June 22nd

June 21, 2012
Strength 20 Rep Back Squat (add 5lbs to last week)  WOD "Beach Cindy" 5 Strict Chin ups  10 Bench Press 95/65lbs  15 Wallballs  AMRAP 20 Minutes  *If you cannot do strict chin ups, do kipping. Use bands as needed.  Games Prep Row 1k rest 3 mins x2 

Thursday, June 21st

June 20, 2012
Strength Snatch Progression  WOD 5 Power Snatch 135/95lbs  100m Farmers Carry 24/16kg  15 Ring Dips  4 Rounds  *Scale weight accordingly  Games Prep Alternate workout:  In 2 Minutes Complete:  3 Power Snatch @85% of 1RM power snatch  AMRAP Muscle ups for the remaining time Rest 2 Minutes  5 Rounds  Hang Snatch (full) 3x3 Snatch Grip Push Press 3x3

Wednesday, June 20th

June 19, 2012
Conditioning 5 Minute Airdyne Sprint  WOD 3 Man Makers 35/25lb  6 Ball Slams 30/20lb 9 Sandbag Lunges 40/30lb  15 Minute AMRAP  Games Prep Do Wod and Conditioning 

Tuesday, June 19th

June 18, 2012
Strength Work up to a 1RM Clean  WOD 10 Power Cleans 135/95lbs  15 Wallballs  5 Rounds  *Scale weight as needed  Games Prep Clean Progression (go for max if it feels good)  Do WOD  Hang Power Clean 5x5  Push Press 5x5 

Monday, June 18th

June 17, 2012
Skill Pullup, Chest to bar Pullup  WOD "Hope" 1 Min Burpees  1 Min Power Snatch 75/55lbs  1 Min Box Jumps 24/20'  1 Min Thrusters 75/55lbs  1 Min Chest to Bar Pullups  1 Minute Rest  3 Rounds  Games Prep Handstand Pushups Max Set Parallet HSPU Max Set  Ring HSPU Max Set 

Saturday, June 16th

June 16, 2012
ANGIE 100 pull ups 100 push ups 100 sit ups 100 sqauts Have a GREAT weekend! :)  

Friday, June 15th

June 14, 2012
Strength 20 Rep Back Squat (add 5lbs to last week) WOD 10 Deadlifts 225/155lbs  20 Kettlebell Swings 24/16kg  400m Run  4 Rounds  *Scale weight as needed.  Games Prep Backsquat 1,2,3x3  Bench 3,5,5 (power grip, wide grip, narrow grip) Weighted Lunge 4x8  Bent Over Row 3x5 

Thursday, June 14th

June 13, 2012
Strength Go for a 1 Rep Max Snatch  WOD 12 Minute AMRAP Ladder: 1 Power Snatch 135/95lbs  1 Toes through Rings  2 Power Snatch  2 Toes through Rings  3,3 etc..  Games Prep Sub Muscle ups for Toes through Rings  Hang Power Snatch 3x3  Snatch Grip Press 3x3 

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