WOD 05.18.18

Strength 

Back Squat

3 Rounds of…

75% x 3 rest 2 minutes then 60% x 10

Add 10 pounds to each weight, each round if possible

Romanian Dead Lift (Straight Leg DL) 3 x 8

Push Press

Work up to a heavy set of 10, then reduce by 15% for 2 x 10

Rear leg elevated split squat 4 x 10 each leg

Conditioning 

3 Rounds

1000 meter row

30 cal assault bike

Rest 3 minutes

 

WOD 05.17.18

Strength 

Overhead squat

Work up to about 75% for 3 x 5

Seated DB presses 3 x 6

Pull Ups 3 x ME

Hang Muscle Snatch 3 x 5

Gymnastics Skill  

10 Rounds

12 Second Handstand hold on parallettes

1 Handstand push up, slow negative

Conditioning 

10 Rounds

1 Rope climb

5 Burpee (add 5 burpees each round; last round should be 50 burpees)

WOD 05.16.18

Strength 

Hang Power snatch

70% x 3, 75% for 2 x 2, 80% x 2, 85% for 2 x1

Back Squat

6 x 3 with 90 seconds rest between sets, move the bar fast!

Glute ham raises 4 x 8-10

Conditioning

5 rounds

20 yard farmer carry, left arm as heavy as possible

20 yard sled drag forward 150/100 lb

20 yard farmer carry, right arm as heavy as possible

20 yard sled drag backwards 150/100 lb

05.15.18

Strength 

Strict Press

70% x 4, 75% at 2 x 3, 78% at 2 x 2, 80% for 1

Close grip floor press

work up to a heavy set of 8

Barbell rows 3 x 10

Accessory work

6 rounds – superset

Tricep extensions with Dumbbells x 8

Banded triceps pull downs x 15

Then…

4 rounds not for time

50 double unders – unbroken

25 to 45 second L sit hold

Conditioning 

4 rounds

3 Minute AMRAP

10 Sumo Deadlift high pulls 115/75

10 Box Jumps 24/20

Rest 3 minutes

 

 

WOD 05.14.18

Strength 

Hang Clean and Jerk

70% x 3, 75% x 2, 80% x 2 and 85% x 1

Front Squats

70% x 4, 75% at 2 x 3, 78% at 2 x 2, 80% for 1

Deadlift

70% x 4, 75% x 3, 78% at 2 x 2, 80% x 1

Conditioning 

3 Rounds

1000 meter row

800 meter run

30 Calorie assault bike