WOD

Saturday 8-1-15

 

Warm Up:

Coaches Choice

Skill:

Movement Review
*workout strategy

WOD:

Regional WOD 3 (With a Partner):
*Partition reps as needed
1 mile Run
50 OHS, 135/95
100 GHD Sit-ups
150 Double Unders
50 SDHP, 135/95
100 Box Jump Overs, 24/20

After Bash:

Recover & Stretch

Travel WOD:

 

Travel Regional WOD 3:
1 mile Run
50 One armed dumbbell Overhead Squats
100 Sit Ups
150 Jumping Jacks
50 One Armed Sumo Deadlift High Pulls (25/Arm)
100 Object Jump Overs (Find an object you can jump over comfortably)

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Friday 7-31-15

 

Warm Up:

Make up a missed strength movement then…

Barbell Complex
Then…
Work up your Squat Clean

Skill:

Ring Dip

WOD:

“Elizabeth”
21-15-9
Squat clean (135/95)
Ring Dips

After Bash:
GHD Superman Holds — 5×1:00

Travel WOD:

 

21-15-9
DB Squat Clean
Bench Dips
*If no opportunity to perform dip, sub in a strict pushup

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Thursday 7-30-15

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 3 weeks ago!

Santch 75% x 5, 85% x 3, 95% x 1+

Skill:

Power Snatch

WOD: Regional WOD 1
“Randy
75 Snatches for time, 75/55#

After Bash:

Max effort 400m

 

Travel WOD: For Time:
75 Alternating Dumbbell Snatches

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Wednesday 7-29-15

 

Warm Up:  Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 3 weeks ago!

Push Jerk 75% x 5, 85% x 3, 95% x 1+

Skill:  C2B Pull-Ups
Deficit Handstand Push Ups
*workout strategy

WOD:  Regional WOD 6
5 Rounds for Time:
25 Cal Row
16 Chest to Bar Pull-ups
9 Deficit Handstand Push Ups

After Bash:   Recover & Stretch

 

Travel WODTravel Regional WOD 6
5 Rounds for Time:
300m Run
16 Dumbbell Bent Over Rows
9 Dumbbell Strict Press

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Tuesday 7-28-15

 

Warm Up:  Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 3 weeks ago!

Bench Press 75% x 5, 85% x 3, 95% x 1+

Skill:  Kettlebell Swing

WOD:

Death by Kettlebell Swing, 55/35, Need a little more challenge 70/55

With a continuously running clock complete 1 KB swing the first minute, 2 KB swings the second minute, 3 KB swings the third minute, etc.-continuing as long as you are able. Use as many sets as needed to complete each minute.

This workout is scored by both the total KB swings completed—rounds and reps

After Bash:

Sled push relays
*light weight = GO

Travel WOD:

 

Death by Dumbbell/Kettlebell Swing

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