WOD 3.10.16


THURSDAY
Skill/Strength: Mobility focus for better movement on weaknesses

WOD: For Time
100 Cal Row
50 KBS (32/24kg)

L1-2: 16kg or less
L3: 16/12kg
L4: 20/16kg
L5: 24/20kg
L6-7: Rx

WOD 3.9.16


WEDNESDAY
Skill/Strength: Back Squat 3-3-3-3-3-3-3-3 @ 82% 1RM

WOD: 10 min AMRAP
12 HR pushups
24 DUs
12 OHS (75/55)

L1-2: SUs x 2
L3: SU x 3 or DU, 65/45
L4-7: Rx

WOD 3.8.16


TUESDAY
Skill/Strength: 10 min EMOM: 2 Push Jerks + 1 Split Jerk
*Start with 70% and add weight each successful round.

WOD: 15 min AMRAP
30 Snatches (135/95)
30 Lateral Bar Hops
20 Snatches (165/110)
20 Lateral Bar Hops
10 Snatches (195/125)
10 Lateral Bar Hops
*If athlete completes ladder within 15 mins, score is time for WOD, not reps.

L1-2: barbell, 5# additions
L3: 75/55, 95/65, 115/85
L4: 95/65, 115/85, 135/95
L5: 115/85, 135/95, 165/110
L6-7: Rx

WOD 3.7.16


MONDAY
Skill/Strength: 3-3-3-3-3-3 SLDL
*not for a 3RM attempt. Focus on skill and control

WOD: 20 min EOMOM:
Odds: 200m Run
Evens: 8 Burpee C2B Pull-ups
*Score is successful rounds/reps completed according to timed manner

L1-2: 100-150m run, jumping C2B pull-ups
L3-4: pull-ups
L5-7: Rx

WOD 3.4.16


Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled weights/movements:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

WOD 3.3.16


THURSDAY
Skill/Strength: 4-4-4-4 OHS @ 72% 1RM

WOD: For Time
50 Burpee Box Jumps (24”/20”)
25 HSPUs

L1-2: 20”, may step on box, DHR pushups or push press
L3-4: scaled HSPUs
L5-7: Rx

WOD 3.2.16


WEDNESDAY
Skill/Strength: 5 sets of Strict Pull-ups at 60% ME Strict Pullups. In between each set, perform a 90 sec. low plank or 30 hollow rocks

WOD: For Time
9-6-3 of
Squat Snatches (135/95) and TGU (24/20kg, each rep is alternating)

L1-2: 55# or less, 12kg or less
L3: 75/55, 16/12kg
L4: 95/65, 20/16kg
L5: 115/85
L6-7: Rx

WOD 3.1.16


TUESDAY
Skill/Strength: 20 mins to work to a max Clean and Jerk for the day, then perform 1-1-1-1 reps at 90% of that max.

WOD: 10 min AMRAP
20 Cal row
15 Thrusters (75/55)

L1-2: barbell
L3: 65/45
L4-7: Rx

WOD 2.29.16


MONDAY
Skill/Strength: 20 mins for 3-3-3-3-3-3-3-3 Push Press. Work to a 3 RM

WOD: 5 RFT
12 Deadlifts (185/125)
20 Wall Balls (20/14)

L1-2: 115 # or less, scaled wb ht/wt
L3: 135/95
L4: 155/105
L5-7: Rx

WOD 2.26.16


WOD: Open Workout 16.1

RX: 20 min AMRAP

25 ft OH walking lunge (95/65)
8 Bar-facing Burpees
25 ft OH walking lunge (95/65)
8 C2B pull-ups

Scaled: 20 min AMRAP

25 ft Front Rack walking lunge (45/35)
8 Bar-facing Burpees
25 ft Front Rack walking lunge (45/35)
8 Jumping Pull-ups (chin-over-bar)