WOD 2.5.16


FRIDAY
Skill/Strength: Mobility/movement review for WOD

WOD: “Kalsu”
For Time
100 Thrusters (135/95)
Start with 5 burpees, then do 5 burpees EMOM until all the thrusters are completed. If WOD is not finished, score is rounds + reps.

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

WOD 2.4.16


THURSDAY

Skill/Strength: 20 mins for MU skill work

WOD: on a 15 min running clock,
5 mins max Cal row
5 mins to establish a 1RM OHS from the ground
5 mins for ME DUs, every miss, athlete must stop and do 5 Strict Pushups
*Score is cals + pounds + DUs

L1-3: SU x 3
L4-7: Rx

WOD 2.3.16


WEDNESDAY
Skill/Strength: 20 min EMOM: 1 C & J @ 80% 1RM

WOD: 5 RFT
10 P. Snatch (95/65)
15 Box Jumps (24”/20”)

L1-2: barbell, 20” box, may step up
L3: 65/45, 20” box
L4: 75/55
L5-7: Rx

WOD 2.2.16


TUESDAY
Skill/Strength: 12 min EOMOM:
Odds: 5 P. Jerks @ 60% 1RM
Evens: 10 T2B or GHD sit-ups

WOD: “Open 15.3”
14 min AMRAP
7 MUs
50 Wall Balls (20/14)
100 DUs

L1-2: jumping pull-ups, scaled WB height/weight, SUs x 2
L3: pull-ups, SU x 3
L4: scaled MUs
L5-7: Rx

WOD 2.1.16


MONDAY
Skill/Strength: 15 mins for 3RM Hang Snatch

WOD: 4 RFT
20 HSPUs
15 Deadlifts (225/155)
10 C2B Pull-ups

L1-2: DHR push-ups, 115# or less, scaled C2B pull-ups
L3: scaled HSPUs, 135/95, scaled C2B pull-ups
L4: 185/130, pull-ups or scaled C2B allowed
L5-7: Rx

WOD 1.29.16


FRIDAY
Skill/Strength: 20 mins to complete the following movements:
4-4-4-4 Front Squat @ 75% 1RM
3-3-3-3 Push Press @ 80% 1RM

WOD: “Air Force”
For Time
20 Thrusters (95/65)
20 SDHP (95/65)
20 Push Jerks (95/65)
20 OHS (95/65)
20 Front Squats (95/65)
*Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the next barbell work. Athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

L1-2: 65/45 or empty barbell
L3: 75/55
L4-7: Rx

WOD 1.28.16


THURSDAY
Skill/Strength: 20 mins for 3RM Deadlift, reps must be T&G

WOD: “Open 13.4”
7 min AMRAP
3 C&J (135/95)
3 T2B
6 C&J (135/95)
6 T2B
9 C&J (135/95)
9 T2B
12 C&J (135/95)
12 T2B
….adding 3 reps each movement until 7 mins is up.
L1-2: 65# or less, hanging knee raise
L3: 75/55, hanging knee raise or K2E
L4: 95/65
L5-7: Rx

WOD 1.27.16


WEDNESDAY
Skill/Strength: 15 mins for the following sets of Power Snatch (reps do not have to be connected):
3-3-3 @ 65%
2-2-2 @ 70%
2-2 @ 80%
1-1 @ 85%

WOD: “1.16.15”

For Time
75 OH lunges with KB (right)
75 OH lunges with KB (left)
10 Turkish Get-ups (right)
10 Turkish Get-ups (left)
Movements must be completed in order and may not be broken up. Must use same KB for entire WOD.

L1: 12kg or less
L2: 16kg/12kg
L3: 20kg/16kg
L4-5: 24kg/20kg
L6-7: 32kg/24kg

WOD 1.26.16


TUESDAY
Skill/Strength: 20 mins for the following sets of accessory lifts:
5-5-5-5-5 Clean Grip High Pull (work for quality of rep, not 5RM)
3-3-3-3-3 Strict BTN Press @ 70% 1RM Press (press grip, no snatch grip)

WOD: “Nicole”
As many rounds as possible in 20 minutes:
Run 400m
Max rep Pull-ups
*pull-ups must be unbroken, athlete must run once they come off the bar

L1-3: may scale pull-ups
L4-7: Rx

WOD 1.25.16


MONDAY
Skill/Strength: 20 mins for 3-3-3-3-3-3-3-3-3-3 Back Squat @ 82% 1RM

WOD: For Time
42-30-18
Thrusters (75/55) and KBS (24/20kg)

L1-2: barbell, 12kg or less
L3: 65/45, 16/12kg
L4: 20/16kg
L5-7: Rx