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111417

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WARM UP: 3 rds-
10 walking lunges
5 bad jumps
10 pass through’s

MOBILITY:
t spine opener- 3×10 secs
shoulder distraction

STRENGTH: Strict press
12 mins to find 5RM

30 weighted lunges 45/ 25#
20 pull ups
10 box jump overs
**1 min max DB strict press**
10 box jump overs
20 pull ups
30 weighted lunges
*score is total strict presses in a minute, 9 min time cap*

111317

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WARM UP: 3 rounds-
20 jumping jacks
15 air squats
10 superman (2 sec hold)

MOBILITY: 3 rounds-
30 sec dead hang
10 banded pull aparts
10 banded good morning

SKILL: Deadlift

STRENGTH/ PREP:
5 (3 deadlifts, no touch and go)
Build to WOD weight.

5RFT:
200m run OR 250M row
5 lat bar burpees
10 deadlifts 80/ 60kg

ACCESSORY: 3 rds-
10 paralette toe touch’s
accumulate 15- 25 sec hanging/ ring support L sit

111017

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WARM UP:
In 5 mins, accumulate 100 reps between air squats, sit ups, and pull ups/ ring rows.

MOBILITY: banded front rack- 2 mins
SOFT TISSUE: trap smash- 2 mins

STRENGTH:
Power clean 6×4. Score is total weight across the 6 sets.

AMRAP 7
7 DB Cleans 40/ 25#
7 DB Push press
7 DB row
(compare to 092016, 062317)

110817

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WARM UP/ SKILL: single arm swing, clean, press.

STRENGTH: 5 rounds
5 KB single arm swings
5 KB cleans
5 KB press
5 OH reverse lunges

EMOM 8:
Fitness:
Min 1: v ups OR sit ups
Min 2: air squats
Competition:
Min 1: T2B
Min 2: box jumps 24/ 20″
*score is total reps

110717

By: 0

WARM UP: 3 rds-
db OH walk
10 halos
10 striders

MOBILITY:
banded front rack- 2 mins
t spine opener- 2 mins

SKILL: push jerk, split jerk
STRENGTH:
Fitness- E2MOM 16: 6 DB/ KB strict press
Competition- E2MOM 16: 2 push jerk + 1 split jerk

AMRAP 15
10 wall balls 20/ 14#
10 strict push ups
10 walking lunges

110217

By: 0

WARM UP: Burgener
MOBILITY:
banded shoulder distraction- 2 mins
lat smash- 2 mins
SKILL: 3 pos pause snatch

Snatch complex:
Fitness:
Power snatch w 3 sec pull + hang power snatch + power snatch
Competition:
Power snatch w 3 sec pull + hang snatch + snatch

COMP: Power snatch/ Snatch- Build to a heavy single
FIT: 5 rounds: 30 sec max cal row/ 30 sec REST
*SCORE is your heaviest snatch completed OR total calories rowed.

103117

By: 0

WARM UP: 2 rds-
Min 1: Frankensteins
Min 2: Monster walks
Min 3: halos

SKILL:
Thrusters
Pull ups. Every 90 secs for 9 mins, 4-6 pull up practice.

Fitness:
“Frankengrace”
21 – 15 – 9
DB Clean and jerks 45/ 30#
Pull ups

Competition:
“Frankengrace”
21 – 15 – 9
Clean and jerks 60/ 40kg
Pull ups

*10 min cap

RECOVERY: banded flyes 5×10