AS3Q2286

WOD 300915

Pregame- Lower

Warm Up:
mobility prep
Clean Barbell warmup

Strength:

Establish: Heavy for Day
Level 3/2- 3 Rep Clean From Floor
Level 1- Clean Practice

WOD- BENCHMARK! “Diane”
For time:
COMP:
21-15-9
Deadlift 225/155#
HSPU

FIT:
21-15-9
Deadlift 225/155# or 70% of Deadlift.
HSPU

FIT(-)

21-15-9

Deadlift 225/155# or 70% of Deadlift

PIKE HSPU

NOVICE:
15-12-9
Deadlift 135/95#
PIKE HSPU OR Hand Release Push-up

DTS:
5 Sets:
2 Rope Climbs
20 Box Jumps

 


AS3Q2369

WOD 290915

Pregame- Upper Prep

Warm Up: 3RNFT:
Double Unders 1x ME (50 or more) or :30sec  Practice
30 FT Hand Stand Walk or 30 Second Hold

Strength: 14 Minutes:
Split Jerk 3 @ heavy for the day

WOD- 12 Minute Amrap

COMP:
90 FT Lateral shuttle(15ftx6)
25 Ab-Mat sit-ups
5 Strict Chest To Bar Pull-ups

FIT:
90 FT Lateral shuttle(15ftx6)
25 Ab-Mat sit-ups
5 Strict Pull-ups

NOVICE:
90 FT Lateral shuttle(15ftx6)
15 Ab-Mat sit-ups
5 [...]


WOD 280915

Pregame- Squat Prep

Warm Up: 2RNFT:
Row 250M
10 Wall Balls
10 Toes to Bar

Strength: 14 Minutes:
Squat- Establish 3 Rep @ heavy for the day

Wod: BENCHMARK “Karen” For Time

COMP:
150 WallBalls 20/14#

FIT:
150 Wall Balls 14/10#

NOVICE:
7 Minutes Max WallBalls 14/10#

DTS

Airdyne 6X4min @LVL8-9
4 Minutes rest between efforts


AS3Q1524

WOD 250915

Warm Up:
Row 1000/ Run 800M
Clean and Jerk Barbell Prep

Strength: 14 Minutes to establish
Level 3/2-Clean and Jerk- Heavy for Day
Level 1- Clean and Jerk Technique

WOD: 5 Rounds for Total Time

COMP:
50 Double Unders
20 Hollow Rocks
10 HR Push-ups
Rest 90 seconds

FIT:
30 Double Unders or 100 Singles
20 hollow Rocks or :30 Second Hollow Hold
10 Push-ups
Rest 90 seconds

FIT(-):
100 singles
:30 second hollow hold
10 push-ups
Rest 90 seconds

NOVICE:
50 [...]


AS3Q1087

WOD 230915

Pregame- Snatch

Warm Up:
3 Sets Max Effort Double Under or 5 Minute Double Under Practice
Snatch Barbell Prep

Strength:
14 Minutes to establish: Heavy for Day
COMP/FIT- 3 Rep Snatch From Hang
NOVICE- Hang Snatch Technique Work

 

WOD- 4RFT:
COMP:
20/15- Calorie Row
15- Deadlifts 225/155
5- Burpee Bar Muscle-Ups

FIT:
15/12- Calorie Row
15- Deadlifts 185/125#
5- Burpee Chest to Bars

FIT(-):
15/12- Calorie Row
15- Deadlifts 185/125#
5- Burpee Pull-Ups

NOVICE:
12/9- Calorie Row
15- Deadlifts 135/95
5- Burpee [...]


Proof-014

WOD 220915

Pregame- Upper Prep

Warm Up: 3RNFT:
Row 250M
30 FT Hand Stand Walk or 30 Second Hold

Strength: 14 Minutes:
Push Jerk- Establish 5 Rep @ heavy for the day

WOD: FOR TIME:
COMP:
30 Shoulder To Overhead 185/135
2* Rope Climb every Break

FIT:
30 Shoulder To Overhead 145/105
1* Rope Climb every Break or 2 Subs

COMP:
30 Shoulder to Overhead 75/55 or appropriate weight.
*2 Rope Climb [...]


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