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Thursday 8/31

8/31/2017

DROM
Air Squat

SKILL/STRENGTH
Power clean

WOD
5 X's 3 min rds
12-Back squat(135-95)
12/10 cal Assault Bike/Row
5-burpee over bar
12/10 cal Assault Bike/Row
*A/D is double A/B cal not triple for this wod

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WOD
150-Sq
75-Hip ext
120-Sq
60-Hip ext
90-Sq
45-Hip ext

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Wednesday 8/30

8/30/2017

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DROM
Clean
(front rack, bottom and receiving positions)
Jerk
(top receiving position with active shoulders and dip)

WARM UP
4 X's
45 sec Jumping jacks
10-sit ups

STRENGTH
Work up to and beyond wod weight for C-N-J

WOD
4rds
7-Clean-n-jerk(155-105)
15-T2B
30-DU

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WOD
5rds
10-1 arm KB C-n-J(53-35) (alt)
10 cal A/B

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Tuesday 8/29

8/29/2017

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DROM
Air Squat

WARM UP
4 rotations through
30 sec A/B
7-pull ups

WOD A
STRENGTH
Jerk work to a heavy behind the neck jerk
Then
split jerk 1-1-1-1-1-1-1(@ 75% 1rm
Then
5 x 3 reps Jerk dip squats(@ 90% 1rm)

PARTNER WOD
8 X's 4 min rds
Partner 1)rows 500m
Partner 2)3rds 7- goblet sq, 10- Russian swings
When both are done 20 burpees to target
(rest the remainder of the time then switch)

WOD C
15 min AMRAP
5-burpee Tuck Jump
7-strict pull up
10-Burpee tuck jump
7-strict pull up
15-Burpee tuck jump
7-strict pull ups
etc burpee up by
5's until time runs out.

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Monday 8/28

8/28/2017

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DROM
Sumo Deadlift High Pull

WARM UP
4 rotations thru
30 sec row
10-Push press (bar)
10-bent row

WOD
16 min AMRAP
12-SDHP (95-65)
10-C2B
12-Wall ball
200m run

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WOD
4rds
500m row
25-HR push ups
25-Sit ups

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Saturday 8/26

8/26/2017

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DROM
Air squat

SKILL/STRENGTH
Power Clean

WARM UP
4 rotations thru
30 sec air sq
30 sec Muscle clean (bar)

HERO WOD
Alexander
5rds
31-back squat (135-95)
12-Power cleans (185- 125)

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Friday 8/25

8/25/2017

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DROM
Thrusters
(bottom and top positions)

SKILL/STRENGTH
Thrusters

WOD
for time
1000m row
80-Sit ups
60- Thrusters(65- 45)
40-K2E
20-burpees to target

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WOD
5 x 3 min rds
15-wall ball
15-burpees
15-air squat

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Thursday 8/24

8/24/2017

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DROM
Power Clean
(front rack, grip and Clean position
from mid shin as well as receiving position.)

SKILL/STRENGTH
Power clean

WOD
16 min AMRAP
20 cal A/B
15-box Jump
10-Power clean(155-105)

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WOD
5rds
14 cal A/B
12-Dead lifts
10-pull ups

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Wednesday 8/23

8/23/2017

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DROM
Overhead Squat

WARM UP
3 rotations thru
15 sec HS hold
45 sec LUNGE
30 sec A/B or A/D

SKILL/STRENGTH
Sq. Snatch

WOD
*20-15-10
**9-6-3
*Goblet Squat (70- 53)
**Squat snatch (155- 105)

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WOD
5rds
250m row
25- Thrusters(45)
15-T2B

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Tuesday 8/22

8/22/2017

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DROM
Push jerk (front rack, dip, and receiving position)

WARM UP
4 rotations through
45 sec row
30 sec sit up
15 sec push ups

SKILL/DRILL
1 arm DB push jerk

WOD A
Strength for the split jerk
Push press 2-2-2-2-2
(work up to approx 80% 1 rm split jerk then start your 2's)
Then
Push jerk 1-1-1-1-1-1-1- 1@80% 1 rm
Finish
3 x 3 Jerk dip sq @ 90% 1 rm split

WOD B
5rds
7- 1 arm DB push jerk(50-35)(R)
15-Pull ups
7- 1 arm DB push jerk(L)
15-T2B
400m run

WOD C
12-MU
21-SDHP(95-65)
9-MU
21-SDHP
7-MU
21-SDHP

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Monday 8/21

8/21/2017

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DROM
Front Squat

WARM UP
4 rotations thru
30 sec wall balls
30 sec push ups

SKILL/STRENGTH
Front squat

WOD
4 x 3min
10-Front squat (155-105)
10-Burpee over bar
10-C2B

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WOD
5 x 3min rds
15 cal A/B
15-DKB sit ups (35-26)
15-DKB front squat

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