2/12-2/17 WOD – testing

Mon
1.Benchpress testing:
warm up as needed then
set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep
2.AMRAP 12 min
10 burpee
25 DU
10 ring dips
25 DU
Tue.3 rounds jump rope – 2min on, 1min off

Mobility – hamstrings
1 len spidermans
1 len stretching lunge
2x 10 Cossaks
10 scap push ups

WOD:
4 rounds for time
10 wall balls
10 sit ups
10 box jumps

Wed.

1) warm up as needed then BS

set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep

2)
3 Rounds each for time
5 PowerClean (135/95#)
10 FrontSquat (135/95#)
5 Jerk (135/95#)
10 PullUp

Thur. See board
Fri Deadlift
warm up as needed then
set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep
2. Amrap 12
6 Deadlifts 225/155#
9 KB sntches
12 Burpee
Sprint 50 meters
Sat.

1) EMOM14
Even: Pullups 6-8 reps
Odd: HSPU x 6 reps

2) 21-18-15
KBS 32/24 kg
KTE
DU

Cool
RestWalk 200m
Roll / Stretch

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2-7/ 2-8 WOD

  1. 5×2 Back Squat
  2. Amrap 12 10TTB, 10 KBS

 

Thur

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Wallball sit-ups x 15 reps
Minute 2 – BoxJump 8-10 reps
Minute 3 – wallballs x15 reps
B. Complete as many reps as possible in 5 minutes:
Row 250 m
Burpee
Cool down:
Roll/ barbell/ ball smash
$$ 3×15 GHD

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2/1 -2/3 WOD

1) Take 15 min to work on gymnastic skills of choice.
2)Amrap 18
Run 800m
30 KBS 32/24 kg
10 Dumb bell cleans
Cool
RestWalk 200m / Stretch / Roll

 

2/2
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll

 

2/3 WOD

1) StrictPullUp or add weight 5 x 6-10 reps; Rest as needed

2) ForTime
Run 600m
20 KBSnatch 24/16 kg
20 DU
20 BurpeeBoxOver
20 DU
20 KBSnatch 24/16 kg
Run 600m

Cool
RestWalk 200m
Roll / Stretch

12/26 – 12/27 wod

1a.Deadlift 5×3

  b 4×10 bent over row

Amrap 15
10 C2b
10 OHS
400 M run/row/bike
12/27

 

  1. Take 15 min to back Squat to heavy triple

AMRAP 25

2. run 400M

15 wall balls 20/14

10 power cleans 95/65

10 bar facing burpees

1/25 WOD

Warm up/mobility = see board
3 Sets
8 TnG PowerClean unbroken
Run 400 m @90%
Rest 2 min
+
3 Sets
8 Thrusters tough unbroken
Row 400 m @90%
Rest 2 min
+
AMRAP5
5 HSPU
5 chin ups
15 lunges w/db

1-22 – 1-24 WOD

  1. a) 5×3 Bench  b) Lateral raise x8
  2. Not Without my medball

Amrap 18:

10 medball clean, 10 wallballs, 10 lunges w/medball,25 medball situps

 

1/23

Emom 8 3 squat clean

12-9-6 Squat clean, burpee bar MU

 

1/24

1. Take 15 min to work on gymnastic skill of choice

2.5×3 Back Squat

3.Amrap15 800M run, 50 hollow rocks