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11/11/16

A. Hang Power Snatch, Below Knee Hang Power Snatch, Power Snatch + 2 OHS x 5
Beg: 3 hang power snatch, continue to refine techique

B. 4 Rounds for Time
12 Front Squat @ 60kg/40kg
9 Burpees
6 Snatch // Beg: Hang Power Snatch or 12 American KB Swing

Details

10/11/16

A. Tabata Pull Ups – kipping/butterfly -> jumping pull up -> ring row

B. Tabata Ring Dips -> Bar Dips -> Box Dips

C. Tabata Thrusters (30kg/20kg) -> WB thrusters

D. Tabata T2B -> Hanging Knee Raises -> V-Ups

E. Tabata Plyo Lunge -> Jumping Squat

F. Partner WOD – 5 rounds
P1 – Wall Sit ALAP (15kg/5kg plate)
P2 – Walking plank until P1 fails, then swap

Details

09/11/16

A. HSPU technique – 20 minutes
Adv – Strict HSPU 3 – 5 reps (deficit if easy)
Beg – kick up technique, wall walks, negatives, or strict presses

B. For Time
600m/500m row buy in
Then 5 rounds
10 alt arm KB snatch (5 each side)
12 Goblet Squats (24kg/16kg)

Details

08/11/16

A. Partner WOD
3 rounds
60 Partner wall balls (total)
4 laps box push (lap = up and back, 2 laps each)

B. Partner WOD
30:30 work:rest, P1 does 30 sec while P2 rests, then swap
1 – Ball Slams
2 – Burpees
3 – DU/Skip
X 5 (15 minutes total work)

Details

07/11/16

A. 3 TnG Power Clean + 3 Push Jerk x 5, rest 90sec-2min // (Beg: do hang power cleans)

B. EMOM x 20
ODD – 5 burpee box jumps @ 24″/20″
EVEN – 2-3 Deadlifts @ 130kg/90kg // (Beg: 80kg/50kg DL or less can do 4-5 reps)

C. Finisher – 40 sec ALL out for cals on bike, rest 90 secs x 2

Details

04/11/16

A. 2 hang power snatch + 2 OHS x 5

B. 7 Rounds for Time:
6 power snatches @ 40kg/25kg (BEG: can do hang power snatch)
9 Ball Slams
12 Air Squats

Details

03/11/16

A. 10 – 9 – 8- 7 – 6 – 5 – 4 – 3 – 2 – 1 – DB renegade rows
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18- 20 – American KB Swing @ 24/16

B. For Time:
800m row/run
40 mountain climbers
40 peep holes
80 DU
40 mountain climbers
40 peep holes
80 DU

Details

02/11/16

A1. Adv – Kipping/butterfly pull up AMRAP x 5, rest 30 sec
Beg – Neg Pull Up @ 80A1 – 3 reps x 5, rest 30 sec

A2. Adv – 10 alternating leg pistol squats
Beg – Pistol progression

B. Karen + Grace had a Frankenchild
For Time (25min cap):
75 wall balls
30 Clean + Jerk @ 60/40
75 wall balls

Details