THURSDAY 7.30.2015 WOD

7.30.2015

OPTION #1 – ACTIVE RECOVERY

1. Row Jog or Bike 15 Minutes
2. Foam Roll or Lax Ball 15 Minutes
3. Gymnastic or Light OLY Skill Practice 15 Minutes
4. Static Stretching 15 Minutes

WARM UP:
Agility Ladder Drills
YTW with light Plates

PART 1: STRENGTH

5 RNFT
A1. Close Grip Bench Press x 5
A2. Single Leg Squat x 10 Total

PART 2: INTERVAL

6 Rounds of 20 sec on / 10 sec off (3 Min)
Burpee to Pullup Bar

2 Min Rest

6 Rounds of 20 sec on / 10 sec off (3 Min)
Bear Crawl Fwd

2 Min Rest

6 Rounds of 20 sec on / 10 sec off (3 Min)
Side Plank (alternate sides every 20 sec)

OPTIONAL CASH OUT
Row 10 Min at Conversational Pace

WEDNESDAY 7.29.2015 WOD

7.29.2015

WARM UP:
Jump Rope 3 Minutes then…

With a PVC complete:
3 RNFT
10 Good Mornings
5 & 5 Single Leg RDL
10 Hollow Rocks (PVC Overhead)

Couch Stretch :60 Sec Each Leg

PART 1: STRENGTH 15 MIN CLOCK

FITNESS
5 RNFT
10 Weighted Walking Lunges (hold either a single KB in Goblet Position
or double KBs in Rack Position)
Rest 60 sec
3-6 Weighted Chin Ups
Rest 30 sec

SPORT
Deadlift 7×1 @80-90%

PART 2: METCON

FITNESS
With a Partner. 1 Person works at a time.

5 Rounds for Time (20 Min Cap)
1 Lap with SandBag or Heavy Med Ball
20 KB Deadlifts (use 1 single Heavy KB or 2 KBs)

SPORT – If choosing this option there is no scaling and MUST use a
judge in order to count your score.
15.3
14 MIN AMRAP:
7 Muscle ups
50 Wall Balls 10’/9′ and 20/14lb
100 DUs

ACCESSORY CASH OUT
3×12 Hip extension

SPORT SCORES
Dennen 214
Alex 317
Mel 161
John 300
Phil 321
Jake 413

or

OLYMPIC WOD

Hang Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 10 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

TUESDAY 7.28.2015 WOD

7.28.2015

WARM UP:
Teams of 3 – Rower is the Timer. Switch when they have completed their meters

3 Rounds of
Row 150/125m
1 Wall Walk + Slow Perfect Pushups in time remaining
Pause OHS with PVC or Empty Bar

KB Shoulder MOB – :90 sec each side

PART 1: OLY 15 MIN CLOCK

FITNESS:
In 15 Min build up and practice – 1 High Hang Squat Snatch + 1 Below
Knee Hang Squat Snatch

SPORT:
10 MIN EMOM
1 Squat Snatch @80%

PART 2: METCON

FITNESS
In Teams of 3. Complete 5K Rowing. Each Teammate will Row 250/200m in
Relay Race Fashion.

SPORT
5K Run (3.1 Miles)
Run to Front Door and Back to Garage Door 12 Times

OPTIONAL CASH OUT
‘MisFit Prowler Test’
40m Sled push sprint down
40m Sled push sprint back
30m Sled push sprint down
30m Sled push sprint back
20m Sled push sprint down
20m Sled push sprint back

or

OLYMPIC WOD

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
3 Sets of 4 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 10 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 3 Reps @ 85%

Clean Deadlift

4 Sets of 4 Reps @ 100%

TUESDAY 7.28.2015 KIDS WOD

kdw 7.28.2015

WU: Agility ladder relay
Skill: Box jumps
WOD: 3 rounds: 5 box jumps, 10 sit-ups, 15 squats, sprint to cone and back
Game: Waiter tag
Cool down: Yoga poses

AUGUST 9TH IN HOUSE THROWDOWN WODS!

Sign Up Sheet at the Whiteboard Tonight!

Rx WODS

WOD #1

“HELENISH”

3 Rounds for time
Run 1 Lap
12 Single Leg Squats
12 Pullups (C2B Men / Chin Women)

WOD #2

In 7 Min Establish a 1 Rep Max of 1 Squat Clean + 1 Front Squat + 1 Jerk.

There will be a twist to this event announced immediately before.

WOD #3

“SIZZLER”

3 Rounds for time
20 Hang Power Snatch 75/55
25 Box Jumps 24/20
30 Wall Balls 20/14

FINAL EVENT for top 3 Competitors TBA

SCALED WODS

“HELENISH”

3 Rounds for time
Run 1 Lap
21 Russian Swings 53/35
12 Pullups Men / Ring Rows Women

WOD #2

In 7 Min Establish a 1 Rep Max of 1 Squat or Power Clean + 3 Front Squats

There will be a surprise twist to this event announced immediately before.

WOD #3

“SIZZLER”

3 Rounds for time
20 Box Jumps / Step Ups 24/20
15 Thrusters 65/35
10 Burpees

FINAL EVENT for top 3 Competitors TBA

MONDAY 7.27.2015 WOD

7.27.2015

WARM UP
3 Rounds NFT
30 DUs
10 Box Jump Up + Step Down
10 Band Steps Left and Right

HIP MOB – :90 each side

PART 1: STRENGTH 20 MIN

FITNESS
Build up and find a challenging 5 Rep of the Day

SPORT
Find your 1RM Back Squat (use 3 spotters)

PART 2: METCON

FITNESS:
5 Rounds for time
12 Russian Swings
9 Goblet Squats
6 Burpee No Pushup

SPORT:
‘DT’
5 Rounds for time
12 Deadlift 155/105lbs or 135/95
9 Hang power cleans
6 Push jerk

CASH OUT

OPTIONAL GYMNASTIC TEST (SPORT REQUIRED – Do with a Judge)

With a 4 minute running clock:
Max muscle-ups in 1 minute
30 Second transition
Max alternating pistols in 1 minute
30 Second transition
Max HSPU in 1 minute

or

OLYMPIC WOD

Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 50%
2 Sets of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Power Clean from Blocks Below the Knee

1 Set of 6 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%

Clean Pull from Blocks Below the Knee

1 Set of 6 Reps @ 80%
1 Set of 6 Reps @ 90%
3 Sets of 4 Reps @ 100%

SUNDAY 7.26.2015 WOD

7.26.2015

WARM UP:
Jog 1 Lap then…
3 Rounds of:
30 DUs / Jump Rope 20 sec
5 OHS with PVC or Empty Barbell
20 Bear Crawls (10 Fwd + 10 Back)

PART 1:

In 12 Min Build to a Challenging Overhead Squat of the Day off the Rack.

May scale to Front Squat or Practice OHS MOB.

PART 2:

FITNESS

With a Partner break up the work however you see fit.

10 rounds for time of:
5 Pullups
10 Wall Balls
15 AbMat Situps

SPORT

With a Partner break up the work however you see fit.

10 rounds for time of:
5 Handstand pushups
10 Alternating Pistols
15 pullups

or

OLYMPIC WOD

WARMUP:
10 Min Clock: Review Snatch Technique

PART 1
20 Min Clock:
0:00 – 10:00
Build to a challenging:
1 High Hang Snatch + 1 Hang Snatch (from knee)
10:00 – 20:00
Build to a challenging:
1 Snatch Pull + 1 Squat Snatch

INTERMISSION:
5 Min Clean & Jerk Technique

PART 2
15 Min Clock
Build to heavy:
1 Clean Pull + 1 Clean + 1 Jerk Dip + Split Jerk

SATURDAY 7.25.2015 WOD

7.25.2015

Congrats to our July ONRAMP grads!!

WARM UP
Jog 2 Laps or Row 500m
then…
2 Round of:
10 Light Wall Balls
5 to 10 Pushups
10 Dead Bugs

Front Rack Position MOB Coaches’ Choice

PART 1: STRENGTH

FITNESS
Practice technique and find 5 Rep “Heavy Thruster of the Day”

SPORT
Find 1RM: 1 Power Clean + 1 Squat Clean + 1 Split Jerk complex
(bar is dropped but quickly picked back up for 2nd clean)

PART 2: INTERVALS

FITNESS

With a Partner. P1 completes Interval #1 while P2 Rests. Then Switch.
Then P1 will complete Interval 2 while P2 Rests…..

Interval 1
21/15 Cals Rowing
21 DB Thrusters
21/15 Cals Rowing

Interval 2
15/12 Cals Rowing
15 DB Thrusters
15/12 Cals Rowing

Interval 3
9/7 Cals Rowing
9 DB Thrusters
9/7 Cals Rowing

SPORT
21/15 Assault Bike calories
21 Thrusters 95/65lbs
21/15 Assault Bike calories
Rest 90 seconds
15/12 Assault Bike calories
15 Thrusters 115/75lbs
15/12 Assault Bike calories
Rest 90
9 Assault Bike calories
9 Thrusters 135/95lbs
9 Assault Bike calories

OPTIONAL CASH OUT
Every 2 minutes for 12 minutes (6 rounds)
50′ Handstand Walk
12 C2B Pullups
Rest remainder of round

or

OLYMPIC WOD

Overhead Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 4 Reps @ 80%
3 Sets of 3 Reps @ 85%

Clean Pulls

4 Sets of 4 Reps @ 90%

FRIDAY 7.24.2015 WOD

7.24.015

WARM UP:
6 Min AMRAP NFT
30 Sec – Jump Rope / DUs
5 to 10 – Pushups
20 Bear Crawls
5 to 10 – Ring Rows with Pause at top

Hip MOB 2 Min Each Coaches’ Choice

PART 1: STRENGTH

A1. Back Squat recovery – 5×6 @40-50%
A2. Dumbbell strict press 4×10 – Be explosive on the way up,
controlled on the way down. Focus on form.

PART 2: METCON

FITNESS
With a Partner. One person working at a time break up the work however
you see fit.

15 Min AMRAP
30 Cals Rowing
30 Russian Swings
30 Wall Balls

SPORT

‘KELLY’
5 Rounds
Run 400 meters
30 Box jump, 24/20″
30 Wall Balls 20/14

OPTIONAL CASH OUT
4 Rounds
100′ Sled pull – Forward facing HAF – Rest 3-5 minutes between pulls

or

OLYMPIC WOD

Muscle Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 65%

Clean Pull

1 Set of 4 Reps @ 90%
3 Sets of 4 Reps @ 100%

P.M.

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
2 Sets of 4 Reps @ 80%

THURSDAY 7.23.2015 WOD

7.23.2015

WARM UP:
Track Drills
then
TGU Sneaker Drill 5 Times each arm

PART 1: SKILL

5 Practice Rounds NFT of:
2-4 Strict Handstand Pushups or Kick Up and Hold for 10 count (facing
away from the wall)
2-4 Single Leg Squats

PART 2: EMOM

21 MIN EMOM:
Minute 1 – 8-12 Walking Lunges with Pair of KBs/DBs at sides
Minute 2 – 6-8 Burpee Box Jump-Overs
Minute 3 – 6-8 TTB or KTE or Knee Ups

WEDNESDAY 7.22.2015 WOD

7.22.2015

WARM UP:
6 Min AMRAP NFT
12 Walking Lunges (hold single DB at chest)
6 Alternating Single Leg Deadlifts (hold DB with both hands)
6 DB Thrusters (holding single DB with both hands)

PART 1: STRENGTH

FITNESS
Trap Bar or Deadlift 6 x 2 – build up in weight, all reps are smooth
and controlled back to the floor.

SPORT
Deadlift SPEED work 10×3 @70% – Drop and reset each rep

PART 2: METCON

FITNESS
10 C2B Pullup or Reg Pullup or Purple Band Asst Pullup
10 Swings 53/35
9 C2B Pullup or R Pullup or Purple Band Asst Pullup
9 Swings 53/35
……..down to 1 and 1

SPORT
– No Scaling on Weight
– Ladies may Scale Muscle Ups to 1 Rep per round
– If you are struggling with Muscle Ups spend this time working on
your technique and drills

10 Power Snatch 135/95lbs
1 Muscle-up
9 Power Snatch 135/95lbs
2 Muscle-ups
8 Power Snatch 135/95lbs
3 Muscle-ups
7 Power Snatch 135/95lbs
4 Muscle-ups
6 Power Snatch 135/95lbs
5 Muscle-ups
5 Power Snatch 135/95lbs
6 Muscle-ups
4 Power Snatch 135/95lbs
7 Muscle-ups
3 Power Snatch 135/95lbs
8 Muscle-ups
2 Power Snatch 135/95lbs
9 Muscle-ups
1 Power Snatch 135/95lbs
10 Muscle-ups

OPTIONAL CASHOUT
With a parnter:
100 Toes to bar for time*
*Sets must be 7 unbroken reps or greater to count towards 100
Scale to 50 reps and sets of 5 without partner

FITNESS SCORES (w/C2B)
Geoff 6:38
Owen 6:15
Peter 7:34
TJ 8:44
Gina 7:35
Lou 6:48
Jari 9:14
John Z 4:10
Marco 8:30
Dan M 5:45

SPORT SCORES
Jake 18:25
Capo 19:03

DEADLIFT
Harshas 160 x 2

or

OLYMPIC WOD

Snatch

1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Clean

1 Set of 5 Reps @ 60%
2 Sets of 5 Reps @ 70%
3 Sets of 3 Reps @ 80%

Front Squat

2 Sets of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
1 Set of 4 Reps @ 110%

TUESDAY 7.21.2015 WOD

7.21.2015

WARM UP:

Teams of 3.
3 Rounds of – 20 sec On / 10 sec Off
Jump Rope of choice
Beat Swing on Pullup Bar
OHS with PVC or Empty Barbell

Shoulder MOB Coaches’ Choice

PART 1: OLY

FITNESS
Build up and practice technique in the following complex:
1 Hang Power Snatch (mid thigh) + 1 Hang Power Snatch (below knee)

SPORT
Find 1RM 1 Power Snatch + 1 Squat Snatch complex (touch and go)

PART 2: METCON

FITNESS
8 MIN AMRAP:
20 Hurdle Jumps over Barbell
8 Bar Facing Facing Burpees
8 Hang Power Cleans @ # found in PART 1 Snatch Complex

SPORT
8 MIN AMRAP:
40 DUs
8 Bar Facing Burpees
8 Clean and Jerk 185/115lbs or 155/95

OPTIONAL CASHOUT
8 Rounds
50m Sled push – Light weight sprint
Rest 2-4 minutes

or

OLYMPIC WOD

Power Snatch from Blocks at the Power Position

2 Sets of 3 Reps @ 50%
2 Sets of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Power Clean from Blocks at the Power Position

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%

Behind the Neck Jerk

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%

TUESDAY 7.21.2015 KIDS WOD

kdw 7.21.2015

WU: Follow the leader
Skill: TTB/K2E
WOD: 6 minute AMRAP: build your own obstacle course
Game: Class vote
Cool Down: Yoga poses

MONDAY 7.20.2015 WOD

7.20.2015

WARM UP:
Row 500m
then…
3 Rounds of
5-10 Pushups
20 Bear Crawls
10 R & 10 L Glute Activation

Hip MOB Coaches’ Choice 2 Min Each

PART 1:

A1 – Back Squat speed work 8 x 2 @60% – No belt, sleeves, or oly’s –
Keep very rest short.
A2 – Strict HSPU 8 x 1-5 Reps @ most challenging scale

A2 SPORT – 1 Power Clean + 1 Strict Press 4 Sets @80-90% and 4 Sets
@90-100+% (based off Strict Press)

PART 2: INTERVALS

FITNESS

With a partner, one person working at a time.

Row 1K
50 Pushups
50 Squats
40 Pushups
40 Squats
30 Pushups
30 Squats
20 Pushups
20 Squats
10 Pushups
10 Squats
Row 1K

SPORT

No Scaling on ROM – kipping allowed
Pushups chest to deck
HSPU are head to floor
Ring Dips – elbow above shoulder in bottom position

‘Reverse JT’
21 Push-ups
21 Ring dips
21 HSPU
Rest 1 minute

15 Push-ups
15 Ring dips
15 HSPU
Rest 1 minute

9 Push-ups
9 Ring dips
9 HSPU

OPTIONAL CASHOUT
5 Rounds:
Row 1K
Rest 3 Min

or

OLYMPIC WOD

Hang Snatch Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%
2 Sets of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%
1 Set of 8 Reps @ 60%
2 Sets of 6 Reps @ 70%
2 Sets of 3 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
3 Sets of 3 Reps @ 90%

SUNDAY 7.19.2015 WOD

7.19.2015

WARM-UP:
EMOM for 6 Minutes:
40″ On/20″ Off/(Transition)
Min 1: Tempo Push-ups
Min 2: Jump Rope
Min 3: Handstand Hold/Wall Walk

MOBILITY:
Hips & Shoulders

STRENGTH
2 – 2 – 2 – 2 – 2
Thruster Off Racks

CONDITIONING
20 Min Clock/Cap

FITNESS
Solo
For Time:
29 Thrusters 75/45
29 Burpees

At 10 Minute Mark,
For Time
12 – 9 – 7
Burpees
Thrusters 75/45

SPORT
Solo
For Time:
36 Pull-Ups
36 Thrusters 95/65

At the 10 Minute Mark, For Time
For Time
15 – 12 – 9
Pull-Ups
Thrusters 95/65

or

OLYMPIC WOD

PART 1: POWER POSITION PRINCIPLES
Every 90 Seconds for 9 Minutes (6 Sets):
Starting With Empty Barbell
2 High Hang Squat Cleans
*Athletes will partner in order to film the last lifts for themselves and the coach in this progression.

PART 2: SECOND PULL EMPHASIS
Every 90 Seconds for 9 Minutes (6 Sets):
Starting With Empty Barbell
1 Halting Clean Pull + 1 Power Clean + 1 Full Clean
*Athletes will partner in order to film the last lifts for themselves and the coach in this progression. Compare Part 2 Video to Part 1. How has your power position changed?

PART 3: FULL CLEAN DOUBLES
Every 2 Minutes for 12 Minutes (6 Sets)
Starting at the 85% of the Weight Athletes Finished Part 2:
Build to a Challenging Set of Full Clean 1.1 (Drop, Reset & Rest 10″ Between Reps)
**Athletes will partner in order to film the first and last lifts for themselves and the coach in this progression. Both reps should be identical, there is no room for fatigue. What does triple extension look like?

REMINDER: Bring Cell Phones, Tablets or Go Pros to Class for video taping.

SATURDAY 7.18.2015 WOD

7.18.2015

7.18.2015v2

Congratulations to Kaitlin and Michael Ervin on the birth of their daughter,
Alexandra Pascale, born this past Friday, July 10th at 11:42 AM.

WARM UP:
Jog 2 Laps
then…
2 Round of:
10 Light Wall Balls
5 to 10 Pushups
10 Walking Lunges

Front Rack Position MOB

PART 1: OLY

FITNESS:
Build up in the following complex – 1 Hang Squat Clean + 2 Split Jerks

SPORT:
Clean and Jerk 3×1 @80-90% 4×1 @90+% (squat clean and split jerk)

PART 2: METCON

FITNESS:

With a Teammate. Partner 1 Completes an entire Round, then P2
completes an entire round.

5 Rounds Each
6 to 10 DB Thrusters 35/20
Run to #2 or #3

Teammates may start working once their partner returns into the room.

SPORT:
5 Rounds
15 Cals Rowing
5 Hang power cleans 165/110 or Scale to 135/95
5 Thrusters 165/110 or Scale to 135/95

OPTIONAL CASH OUT
5 Min AMRAP
Run to end of driveway and back
8 C2B Pullups

or

OLYMPIC WOD

Box Jumps

15 Box Jumps*
*Use highest height possible. Jump up to box, STEP down and repeat.

Back Squat

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 3 Reps @ 85%

Power Clean + Jerk + Clean Grip Overhead Squat (if capable)

3 Sets of 2 P.Cl. + 3 Jr. + 3 Cl.Gr.O.Sq. @ 70%

Clean Deadlift to Below Knee

1 Set of 4 Reps @ 80%
3 Sets of 2 Reps @ 90%

FRIDAY 7.17.2015 WOD

7.17.2015

WARM UP:
6 Min AMRAP NFT
Jog to #3 or #2
5 to 10 Pushups
5 to 10 Walking Lunges
2 to 5 Strict Pullups

Hip MOB on box 2 minutes each side

PART 1: STRENGTH

A1. Back Squat – 5×6 @40-50% (light and fast)

A2. Odd Object Press – 5×3 – Dumbbells, Kettlebells, Football Bar,
Axle, Keg, Sandbags….

PART 2: METCON

FITNESS:
With a Partner. 1 Person works at a time. Break up the work however you see fit.

20 Min AMRAP – Climb the ladder
2 Swings 53/35
2 Pullups
2 Cals Rowing
4 Swings 53/35
4 Pullups
4 Cals Rowing
6 Swings 53/35
6 Pullups
6 Cals Rowing….

SPORT: Solo

20 Min AMRAP – Climb the ladder
2 DB snatch 70/53lbs
2 Pullups
2 Assault Bike calories
4 DB snatch 70/53lbs
4 Pullups
4 Assault Bike calories
6 DB snatch 70/53lbs
6 Pullups
6 Assault Bike calories
And so on..

DB Snatch – Alternate hands on each rep and return to the floor. May
sub KB but still must return to floor on each rep.

OPTIONAL CASH OUT
8 Min EMOM
60′ Sled push – Medium weight march
March should take 15-25 seconds

or

OLYMPIC WOD

Clean Deadlift from Blocks Above the Knee (based off of clean)

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 90%

Power Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Set of 2 Reps @ 75%

Clean + Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 4 Reps @ 90%

THURSDAY 7.16.2015 WOD

7.16.2015

OPTION #1
ACTIVE RECOVERY DAY

or

OPTION #2

WARM UP:
5 Min AMRAP NFT
6 Alternating Single Leg Burpees With No Pushup
10 Bear Crawl Fwd + 10 Bear Crawl Backwards

PART 1:

28 Min EMOM

Station 1 – 10 to 30 Ring Rows or (Advanced: Pullups)
Station 2 – 10 to 30 Pushups or (Advanced: HSPU)
Station 3 – 10 to 30 AbMat Situps or (Advanced: GHD Situps)
Station 4 – 10 to 30 Air Squats or (Advanced: Goblet Squats 53/35)

*Advanced Movements should be aiming for 15 Reps per station

CASH OUT TOGETHER:
3 Rounds 40 on / 20 off
Plank Hold
Hollow Rock Hold or Moving
Superman Hold

WEDNESDAY 7.15.2015 WOD

7.15.2015

WARM UP:
6 Min AMRAP NFT
30 DUs
1 Wall Walk and Hold for 5 Count
5 OHS with PVC or Light Barbell – Pause for 3 Count at the bottom

Partner Shoulder MOB 60 sec

PART 1: OLY

FITNESS:
Practice the following complex 1 Below the Knee Snatch Pull + 1 Squat
Snatch (hold bottom position for 2 count)

SPORT:
Power snatch 3×1 @80-90% 4×1 @90-100+% these are all singles with rest between.

PART 2: INTERVALS

FITNESS:
3 Rounds
Run 1 Lap or to #3 or #2
20 or 15 or 10 KB Goblet Squats 53/35
20 or 15 or 10 Pushups
Rest 1 Minute

SPORT:
3 Rounds
Run 1 Lap
21 Power Cleans 115/75lbs
21 HSPU*
Rest 1 minute

Optional to Scale HSPU to 21-15-9. No scaling of the Power Clean allowed.

OPTIONAL CASH OUT:
5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes

or

OLYMPIC WOD

Snatch Deadlift from Block Above Knee (based off of Snatch)

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 100%

Squat Snatch

4 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Below Knee

3 Sets of 2 Reps @ 90%

Snatch Balance

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

Back Squat

1 Set of 2 Reps @ 70%
4 Sets of 2 Reps @ 80%

TUESDAY 7.14.2015 KIDS WOD

kdw 7.14.2015

WU: Slow motion burpee game
Skill: Wallball
WOD: 7 minute AMRAP: Wallball Relay Races
Game: Beach Blanket Relay
Cool Down: yoga stretches