WOD

JUN.26.17 MON Programming (W11/D1)

FUNCTION

Stamina Focus

E5MOM x 5 rounds
30sec Jump Rope (DU’s if you have them)
15 KB Swing + clean + Squat
10 Push-up
5 Pull-up (rows, kipping, strict, strict CTB)
– Use challenging KB weight if possible
– Use rings/TRX straps for Push-ups if possible
– Try for unbroken sets and mark time of each round. If each round is consistent and […]

JUN.23.17 FRI Programming (W10/D5)

RAIN CHECK WOD

With a partner, using YGIG format, alternate full rounds for 20min, of the following:
10/8 cal row
10 Shoulder to overhead
10 TTB
Mastery: 115/75 BB
Experience: 95/65 BB
Function: Single Arm DB (scale TTB as needed)

Otherwise, the as scheduled WOD is:

FUNCTION

“Helen”
3 RFT
Run 400m
21 KB Swings (to chest)
12 Pulling reps

EXPERIENCE/MASTERY

“Helen”
3RFT
400m Run
21 KB Swings (overhead) at 24kg/16kg
12 Pull-ups

Women
– 10:28 […]

JUN.21.17 WED Programming (W10/D3)

FUNCTION

a) Gymnastic Overhead Strength
3-5 rounds
360 degree (elevated feet) piked handstand walk
10 Handstand take offs
15 hollow rocks or 45sec hollow hold
– Use tiger crawl for distance as regression option
– Use a 3-ct negative on HS take-offs as progression

b) Core/Symmetry Circuit
3 RNFT
50ft rope sled pull (hand over hand style)
10 Arnold Press
10 DB  Prone Bench Row

EXPERIENCE/MASTERY

a) Push-Press
5-5-3-3-3-1-1-1 […]

JUN.20.17 TUE Programming (W10/D2)

FUNCTION

10 rounds NFT
200m Run
250m Row
16 DB Racked Box Step ups

EXPERIENCE/MASTERY

E90sec x 10 rounds
interval 1) 1 Clean & Jerk (about 80%)
Interval 2) 60 Double Unders
Interval 3) 16 DB Front racked Box Step ups

JUN.19.17 MON Programming (W10/D1)

FUNCTION

OTM x 30
25m Broad Jump (in as few jumps as poss.)
50m DB/FH Suitcase carry (75% or more of bwt)
3-5 Renegade Rows
8-10 Wall-ball Shots
20 sit-ups

EXPERIENCE

4 Rounds for time of:
400m run
12 Overhead Squats (95/65)
6 Toes To Rings + Ring Pull-up
– You’ll need to have at least solid kipping pull-ups for this workout, as the rings are […]

JUN.17.17 SAT Programming (W9/D6)

MASTERY

21-15-9 reps of:
Power clean 115/75
Overhead Squat 115/75
Toes to Bar

*Immediately run 1 mile, then:

For time:
100 Double-unders
75 Abmat sit-ups
50 Single Arm KB Push-press (24/16kg)
25 calories rowing

EXPERIENCE

21-15-9 reps of:
Power clean 95/65
Overhead Squat 95/65
Toes to Bar

*Immediately run 1 mile, then:

For time:
100 Single Leg Single Unders
75 Abmat sit-ups
50 Single Arm KB Push-press (20/12kg)
25 calories rowing

FUNCTION

800m Run
into…
2 Rounds of:
60 Single […]

JUN.16.17 FRI Programming (W9/D5)

Back in action on the training floor! Hope your feeling fresh and ready to get your friday WOD on!

FUNCTION

a) Strength/Stamina
2 rounds
Using hex Bar or DB, Complete 50m Carry with 3 Deadlifts every 5m including finishing point.

Do not rest with weight on ground. Add weight second round if possible. Rest as needed between rounds.

b) Core/Pressing Circuit
3 […]