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June 28th, 2017

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Mom and Daughter Staying Strong Together

Today’s WOD

A.EMOM x 10 – Hang Power snatch x 3 reps @ 80-85% + 5 High box jumps

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7 Sets for time

10 Pull ups OR 3 MU’s (Rx’d +)

200m run/250m row

REST 1 min b/t sets

Notes: similar to last week on snatches, but add weight if last week went well, and note the extra box jumps (5 versus 3). Can you hang on each set for UB pull ups? Keep rounds quick

June 27th, 2017

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Today’s WOD

A.Go every 90 sec x 7 sets – Split jerk x 1 – start off at 70%, and build per set

B.With a partner, “I go, you go” switch after every complete round

20 min AMRAP

1 Deadlift @ 315/225 (75% ish)

5 Air squats

10 Push ups OR 5 HSPU’s (Rx’d +)

Notes: focus on form, speed and THEN weight on jerks

June 26th, 2017

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Today’s WOD

A. Go every 3 min x 5 sets:

Front squats x 2-3 reps @ 85-90%

Sit ups x 40 reps

B. Unbroken American KBS x 20 reps, rest 1 min x 3 – as heavy as you can

C.With a 4 min timer, perform 3 sets of:

400m Run/ 500m Row

20 wall balls

AMRAP Pull ups/MU’s (Rx’d +) in remaining time

Notes: Building up our volume on sit ups for next week. Goal is to push through on the pull ups while fatigued

June 24th, 2017

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Today’s WOD

27,21,15,9,3

Burpees

Thrusters 95/65

KBS 1.5/1.0

Box Jumps 24/20

400m run

 

 

 

 

 

 

June 23rd, 2017

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Today’s WOD

A1. Squat clean x 1.1.1 @ 80-85% rest 5-10 sec b/t lifts

A2. T2B or K2E x 10-15 reps, rest 2 min x 5

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5 RFT:

40 Lunges

20 Burpees

Notes: add some weight on cleans from last week, notice the additional set as well. lunges and burpees, simple right?! Lol

June 22nd, 2017

 

The Four Decades

Today’s WOD

A.EMOM x 10 – Hang Power snatch x 3 reps @ 80% + 3 High box jumps

+B.3 min AMRAP

3 Deadlift @ 225/155

6 Pull ups OR 1 MU

REST 2 min x 3

Notes: perform both snatches and box jumps EVERY minute for part A. Start off where you finished off the previous AMRAP for a total score after 3 x 3 min AMRAPs

 

June 21st, 2017

 

Today’s WOD

A. Go every 3 min x 5 sets:

Push press x 3-5 reps @ 80-85%

DU’s x 50 reps (or 60 sec max reps)

B. 10 sets of:

15 Push ups OR 5 HSPU’s (Rx’d +)

100m run/row

REST 1 min b/t sets

Notes: Beef up the weight on the push press this week. 10 sets should be quick, recover quick and repeat.