WODs

Wednesday Fitness & Balance

A.1 Front squat @31X1; 7-9 x 3;
A2. DB Split Jerk 10 x 3; rest 30 sec
A3. DB Pendlay row @1112; 8-10 x 3; rest 120 sec
+
Teams of two
15 min time Cap
AB 100cals
Row 2k
amrap Time remaining
Burpee Pull-ups

Tuesday Balance

A1. Weighted dip 5-6x5; rest 2 min
A2. Weighted chin up clusters 2.2.2x5; rest 15 seconds/rest 2 min
+
5 rounds for time:
20 ring dips
15 toes to bar
10 back extensions
5 wall walks

Tuesday Fitness

A. RDL @4211; 5-7 x 3; rest 2 min
B. Acumulate 4 min FLR
C. for time: 30 DB thrusters (tough load)
+
10 min amrap:
5 Vups
5 burpees
5 box jump
200m run
+
10 min amrap:
20 DU
10 DB snatch alternating
5 alternating DB reverse lunge

Monday Balance

A. Clean and jerk 1, 1, 1, 1; rest 2 min
B. Front squat clusters 2.2.2x3; rest 20 seconds/rest 2 min
C. 50 unbroken wall balls x3; rest as needed to complete UNBROKEN!!

Monday Fitness

A1. DB RFESS; 8-10/per leg x 3; rest 1 min
A2. DB strict press @2112; 8-10 x 3; rest 1 min
B1. Strict Pull up; 3-10 x 3; rest 30 sec
B2. Powell raise; 8-10 x 3; rest 90 sec
+
3 Rounds for time:
400m run
20 push ups
20 DB Renegade Rows

Saturday Fitness and Balance

A. Deadlift @3211; 5-7 x 3; rest 2-3 min
B. CGBP; 6-8 x 3; rest 2 min
+
With a 1 minute countdown clock
5 burpees
5 chest to bar chin ups
Max reps thrusters 95/65# in remaining time
Rest 1 min
x10 sets

Friday Balance

A. Power snatch 1, 1, 1, 1; rest 2 min
B. Clean grip deadlift 3, 2, 1; rest 2 min
+
7 min amrap
15 snatches 75/55lbs
30 double unders

Friday Fitness

10 min AMRAP:
10 DB HPC + Push press
5 burpees
10 DB snatch (alternating)
5 TTB

Rest 3 min

10 min AMRAP:
50m 1 arm watier walk, 1 arm FW
200m run
50m 1 arm watier walk, 1 arm FW
20 DUs

Rest 3 min

10 min AMRAP:
250m Row
6 NPUB
8 wall ball
10 sit ups

Thursday Active Rest and Skill work (Focus: Pull-Ups)

Goals For everyone. Everyone starts from step 1. Once completed move to the next step. If you can't complete the step stay there and practice until you can before moving on to the ext step.

Step 1: Bar Hang for 40 Seconds Goal is complete, Accumulative if not.
Step 2: Kip Swings plus Bar Hang, (start at 5 kip swings and work up to 20, every set lasts 40 seconds)
Step 3: Kipping Pullups plus Kip Swings (start at 5 kipping pullups and extend the set to 20 with kip swings)
Step 4: Strict Pullups plus Kipping Pullups
Step 5: Weighted Pullups plus Strict Pullups (hold a 20 lbs dumbbell with your feet, drop it after 5 reps and then extend the set)
Step 6: You reach your goal of 20 weighted pullups!"

Wednesday Fitness and Balance

A. 2DL/2Hang Clean/5FS; rest 2 min; x 3
B1.2Press/ 3Push-press; rest :30 sec; x 3
B2.DB Snatch,10-12 ea arm; rest 2 min; x 3
+
In teams of 2 complete as many cals you can:
3 min Max Cals Air Bike
3 min rest
5 Min Row Max Cals on Rower
rest 3 min
7 min UB sets of 15 Wallballs