wod

Thursday, April 19, 2018

Strength: Clean Grip Deadlift
On the 0:00 – 8 Reps @ 50% of 1RM Clean
On the 1:00 – 7 Reps @ 55% of 1RM Clean
On the 2:00 – 6 Reps @ 60% of 1RM Clean
On the 3:00 – 5 Reps @ 65% of 1RM Clean
On the 4:00 – 4 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 6 Rep @ 75% of 1RM Clean
On the 7:00 – 5 Rep @ 80% of 1RM Clean
On the 8:00 – 4 Rep @ 82% of 1RM Clean
On the 9:00 – 3 Rep @ 85% of 1RM Clean
On the 10:00 – 1 Rep @ 87% of 1RM Clean

Workout: As Many Rounds and Reps as Possible in 4 Minutes of:
15 Calorie Airdyne
15 Clean Grip Deadlift (115/80)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of:
12 Calorie Airdyne
12 Clean Grip Deadlift (135/95)
Rest 1:30 Minutes
As Many Rounds and Reps as Possible in 2 Minutes of:
9 Calorie Airdyne
9 Clean Grip Deadlift (155/105)

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Saturday, April 14, 2018

Workout: Partner Workout
4 Rounds for Time of:
800 Meter Row (20 Pulls on Erg Per Partner then switch)
20 Single Arm Dumbbell Hang Clean to Overhead (RX+ 70,60) (RX 50,35)
50ft Dumbbell Hang Walking Lunge
(Partner A does 25′ and then Partner B does the last 25′)
20 Dumbbell Deadlifts (RX+ 70,60) (RX 50,35)
*One partner working at a time

Friday, April 13, 2018

Workout: With a 3:00 Clock:
21 Overhead Squats (95,65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
18 Overhead Squats (115,80)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
15 Overhead Squats (135,95)
15 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
12 Overhead Squats (155,105)
12 Lateral Burpees over Rower
Max Calorie Row

Thursday, April 12, 2018

Strength: Strict Handstand Push Up
1 Minute to Find Max Strict Handstand Push Ups
Then
Every Minute on The Minute for 12 Minutes:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest

Workout: Alternating Every Minute of the minute for 14 Minutes of:
Odd Minutes – 20 Slamballs (30/20)
Even Minutes – 3 Renegade Man Makers (RX + 40,30)(RX 35,25)

Wednesday, April 11, 2018

Workout: As Many Reps as Possible in 5 Minutes of:
21 Back Squats (135,95)
15 Back Squats (185,135)
9 Back Squats (225,155)
Time Remaining, Max Back Squats (275,185)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Push Press (115,80)
15 Push Press (135,95)
9 Push Press (155,105)
Time Remaining, Max Push Press (185,125)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Hang Power Snatches (75,55)
15 Hang Power Snatches (95,65)
9 Hang Power Snatches (115,85)
Time Remaining, Max Hang Power Snatches (135,95)

Monday, April 9, 2018

Strength: Every Minute On The Minute for 10 Minutes for 10 Minutes:
Clean Deadlift with Shrug + Hang Squat Clean + Front Squat + Push Jerk (Light, Focus on Form)

Workout: As Many Rounds and Reps as Possible in 5:00 of
Max Burpee Box Jump Overs (24″,20″)
Rest 3:00
As Many Rounds and Reps as Possible in 4:00 of
Max 10 Meter Shuttles
(every 10 meters counts as 1 repetition)
Rest 2:00
As Many Rounds and Reps as Possible in 3:00 of
Max Power Cleans (155,105)
Rest 1:30
Part 4 As Many Rounds and Reps as Possible in 2:00 of
Wallballs (20,14)
Rest 1:00
As Many Rounds and Reps as Possible in 1:00 of
Pull-Ups