SAT11MAY2019

WOD

Primer
3 Rounds:
6 Tempo Air/Plate Squats with 5 sec pause
12 Band Pullaparts
8 Supine Shoulder Flexion w/ Weight https://youtu.be/QAQCMvSkJL4

Conditioning
Teams of 3, one partner working at a time,
For Time:
60/48 Calorie Bike, 60 Squat Clean Thrusters (75/55)
60/48 Calorie Bike, 45 Squat Clean Thrusters (95/65)
60/48 Calorie Bike, 30 Squat Clean Thrusters (115/80)
60/48 Calorie Bike, 15 Squat Clean Thrusters (135/95)

*scale weight accordingly by choosing heaviest weight then go down in weight 15/10lb each round i.e 115-105-85-65 or 75-65-55-45

FRI10MAY2019

WOD

Primer
3 Rounds:
6-8 Hamstring Curls on Medball
6-8 Scap pushups directly into…
6-8 Plank shoulder taps

Conditioning
Alternating On the Minute for 20 Minutes:
Minute 1: 3 Deadlifts
Minute 2: 10 Abmat Sit-Ups + 10 Pushups

Start at 50% of 1RM deadlift, and build throughout.

Extra

Close Grip OHS: 3 sets of 3 building, for mobility

Push Jerk: 50/3, 60/3, 70/3, 80/3, 85/2x2sets

THU09MAY2019

WOD

Mobility
Quad Barbell Smash
Tricep Barbell Smash
Banded Lat Stretch https://youtu.be/WUFuWuYf_u0

Primer
3 Rounds:
250M Row
6 e/side KB Clean and Press
6 ea transitions from Down Dog to Cobra

Conditioning
Teams of 4-6, for total Calories:
3 Rounds
12x50ft Sled Pull
Max Calories on Bike

Split the team into 2 groups. Half works on the sled while half works on Bike, switch when the sled is finished. Add weight to small sleds to match the weight of big sleds.

WED08MAY2019

WOD

Primer
2 Sets:
12 Banded Facepull and Y-Press https://bit.ly/2Jb8qmf
12 Box Jumps w/ step down

Strength
Push Press: warm up then 4 sets of 3 @ 80-85%

Conditioning
For Time:
15-12-9
Power Snatch (95/65)
Front Squats (95/65)
Pull-ups

R+ 21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Extra

Strength – Before WOD
Clean from low Blocks: 50/3, 60/3, 70/3, 80/3, 85/2x2sets

Conditioning – After WOD
2 min on / 2 min off for 6 rounds:
Row for Max Cal

TUE07MAY2019

WOD

Primer
3 Rounds:
6 BB Goodmornings
6 e/side Side Plank w/ Abduction https://youtu.be/A8VmXRbB8iw
6 e/side KB cross-chops https://youtu.be/VvihIHYN6vI

Conditioning
5 Rounds for Time:
30 Air Squats
20 Kettlebell Swings (53/35)
10 Burpees to 6″ Target

*find PU bar or target 6″ above max reach and finish each rep with jump and 2 hand touch. Lockout your squats.

MON06MAY2019

WOD

Primer
2 Rounds
100M Run
10 Wall Snow Angels (keep elbow and hand touching wall) https://youtu.be/hxsorEN9iIw
10 KB Swings

Strength
3 Rounds:
10 Push-Ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Conditioning
For Time:
8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
20 Double Unders After Each Set

*R+ add rounds of 10 & 9 at the start, and do 30 DU each round.

Extra

Strength
Snatch SOTS: 3 sets of 3 building

Snatch from Blocks at mid thigh: 50/3, 60/3, 70/3, 80/3, 85/3x2sets