WOD

Cycle 3 Week 3 Day 2

Cycle 3 Week 3 Day 2

  1. Strength Hang Clean (Squat) 2×3                                                                              1x AMRAP 2. Met-Con AMRAP 12 Minutes: 21/15 Cals on AAB 21 KB Swings 70/53lbs 3. Gymnastics Test For Time: 100ft Lunge Steps 40 Push Ups 100ft...

2017 Regionals Prep Cycle 1 – Week 4 Day 2

1. Warm-up 4 Slow Rounds: 1 Legless Rope Climb 15 Cal on AAB 2. Strength Push Jerk 6×2 – Perfect reps only Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90% 3. Met-Con...
Cycle 3 Week 3 Day 1

Cycle 3 Week 3 Day 1

1. Skills Nose and Toes HS Hold 3x:30sec 2. Strength Back Squat 2×5 (add 2.5#-5# on each side compared to last weeks load) 1xAMRAP (if 10 or more reps completed last week add 2.5#-5#) if not try same weight as last week for higher reps.. 3. Met-Con 12 Min AMRAP...

2017 Regionals Prep Cycle 1 – Week 4 Day 1

  1. Warm-up 120/90 Cal on AAB (Weakness WU) 2. Strength Deadlift 5×3 The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 82.5%. All percentages are based off of your 1RM. 3. Met-Con 4 Rounds For Time: 7 Power Cleans...
Cycle 3 Week 2 Day 5

Cycle 3 Week 2 Day 5

1. Skills 1-2-3-4-5-6-5-4-3-2-1 HSPU/Toes 2 Bar 2. Strength Strict Press 2×5 (add 2.5#-5# on each side compared to last weeks load) 1xAMRAP (if 10 or more reps completed last week add 2.5#-5#) if not try same weight as last week for higher reps. 3. Met-Con...

2017 Regionals Prep Cycle 1 – Week 4 Day 4

  1. Warm-up 3 Slow Rounds: 200m Sled Drag 15 Good Mornings (light) 2. Strength Back Squat 5×3 @70-80% of 1RM No oly’s belt or sleeves. Clean it up. 3. Met-Con “Slam Ball Elizabeth” 21-15-9 Slam Ball Cleans Ring Dips 4. Gymnastics Test For Time: 21-18-15-12-9-6...
Cycle 3 Week 2 Day 4

Cycle 3 Week 2 Day 4

1. Strength Overhead Squat 2×3 1 Rep Max for the day 2. Metcon 55 burpees 34 overhead squats (95#/65#) 11 Rope Climps

Cycle 3 Week 2 Day 3

1. Skills 2×3 Weighted Pull Ups 1x AMRAP 2×3 Weighted Dips 1xAMRAP 2. Strength Deadlift 2×5 (add 2.5#-5# on each side compared to last weeks load) 1xAMRAP (if 10 or more reps completed last week add 2.5#-5#) if not try same weight as last week for...

2017 Regionals Prep Cycle 1 – Week 3 Day 3

1. Warm-up Row 2k (Weakness WU) 2. Strength Squat Clean 6×2 Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM. 3....
Cycle 3 Week 2 Day 2

Cycle 3 Week 2 Day 2

1. Skills 3 Sets- Hollow Hold to Superman 25′ :30 sec ME Double Unders 2. Weightlifting Hang Squat Snatch 2×5 1xAMRAP 3. Met-Con Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men...

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