WOD

Friday 9-4-15

 

Warm Up:    Make up strength day or coaches choice

Skill:   Movements in the WOD

WOD:  “Kelly”   5 Rounds For Time:
Run 400m

30 Box Jumps (24/20)

30 Wall Ball (20/12)

After Bash

Goat Work

Use the time that is left to work on something you are not good at

Travel WOD:  “Travel Kelly”   5 Rounds For Time:
Run 400m (1/4 mile)

30 Tuck Jumps

 

30 DB Push Press (25/15)

 

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Thursday 9-3-15

 

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

This is our unloading week in the Wendler cycle.  Remember this is your 1RM +10 lbs for Overhead Squat and Snatch and 1RM +5 lbs for Push Jerk and Bench Press

Bench Press 40% x 5, 50% x 5, 60% x 5

Skill:   Movements in the WOD

WOD

3 Rounds For Time:
30 Double Unders

20 Push Ups

10 Ring Dips

After Bash

Goat Work

Use the time that is left to work on something you are not good at

Travel WOD:

 3 Rounds For Time:
30 Double Unders/Tuck Jumps

20 Push Ups

 

10 Dips

 

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Wednesday 9-2-15

 

Warm Up:    

Wendler’s 5-3-1 Strength Workout

This is our unloading week in the Wendler cycle.  Remember this is your 1RM +10 lbs for Overhead Squat and Snatch and 1RM +5 lbs for Push Jerk and Bench Press

Snatch 40% x 5, 50% x 5, 60% x 5

Skill:   

Squat Clean

WOD

4 Rounds For Time:
10 Squat Cleans (115/75)

15 Box Jumps (24/20)

After Bash

Goat Work

Use the time that is left to work on something you are not good at

Travel WOD:

 4 Rounds For Time:

10 DB Squat Cleans
15 Box Jumps 

 

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Tuesday 9-1-15

 

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

This is our unloading week in the Wendler cycle.  Remember this is your 1RM +10 lbs for Overhead Squat and Snatch and 1RM +5 lbs for Push Jerk and Bench Press

Push Jerk 40% x 5, 50% x 5, 60% x 5

Skill:   Push Press

WOD

3 Rounds For Time:
20 Push Press (95/65)

500m Row

After Bash

Goat Work

Use the time that is left to work on something you are not good at

Travel WOD:

 

 3 Rounds For Time:
20 DB Push Press
500m Row/400m Run 

 

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Monday 8-31-15

 

Warm Up: 

Wendler’s 5-3-1 Strength Workout

This is our unloading week in the Wendler cycle.  Remember this is your 1RM +10 lbs for Overhead Squat and Snatch and 1RM +5 lbs for Push Jerk and Bench Press

Overhead Squat 40% x 5, 50% x 5, 60% x 5

Skill

Front Squat

WOD

4 Rounds For Time:
15 Front Squat (115/75)

200m Run

After Bash

Goat Work

Use the time that is left to work on something you are not good at

Travel WOD:

 

 4 Rounds For Time:
15 DB Front Squats
200m Run 

 

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