WOD

Wednesday 2-10-16

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined last week!

Deadlift 65% x 5, 75% x 5, 85% x 5+

Skill:

Power Cleans

WOD:

Complete as many rounds as possible in 15 minutes of:
155-lb. Power cleans, 5 reps
5 burpees, jumping over the barbell

After Bash:

800m easy run

Travel WOD:

 

Same as WOD – Use DB for Power Clean and jump over a bench

 

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Tuesday 2-9-16

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined last week!

Push Press 65% x 5, 75% x 5, 85% x 5+

Skill:

WOD movements

WOD: The Garage Games WOD 1, Masters Tour –“The Couplet”

9-6-12-3-18 for time..
Any Squat (Front, Back) (115/75)
Shoulder to Overhead

After Bash:

200m Farmer Carry

Travel WOD:

 

Same as Class, use DB’s

 

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Monday 2-8-16

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined last week!

Overhead Squat 65% x 5, 75% x 5, 85% x 5+

Skill:

Front Squat

WOD:

3 Rounds for time:
15 Front Squat (185/115)
50m Overhead Lunge (45#/25# plates)
5 Wall walks

After Bash:

Tabata Hand Stand hold – against the Wall or Free standing

Travel WOD:

 

3 Rounds for time:
15 DB Front Squat (45/25)
50m Overhead Lunge (45/25)
5 Wall walks 

 

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Saturday 2-6-16

 

Warm Up: Dynamic Warm-Up

Skill: Quad & Hip Mobility

WOD: Partner (alt)
6 Rounds – 3 each
100m walking lunge
300m run

*Partner A lunges/runs, Partner B rests
After Bash:

Rest and Recover

Travel WOD:

Squat Tabata
:20 squats/:10 rest x 8 rounds

 

Then, run 1 mile

 

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Friday 2-5-16

 

Warm Up: Make Up Strength Day or Coaches Choice

Skill: Set it up, practice movements

WOD:  The Garage Games WOD 3, Masters Tour –“The Grip Chipper”

12 min AMRAP, finish and start back over
10 Burpee Box Overs (jump or step) (24/20)

20 Toes To Bar
30 Cleans (power or squat) (95/65)
40 Pull Ups
50 KB Swings (55/35)

60 Double Unders

After Bash:

Accumlate 100M Handstand Walk or 2:00 Handstand Hold

Travel WOD:12 min AMRAP

10 Burpee bench overs

20 Toes to Bar/ v-ups

30 DB Cleans (40/20)

50 KB/DB Swings (55/35)

 

60 Double Unders/ 120 line jumps

 

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