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Of The Day-06/20/2017

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WOD:

Part 1:

EMOM 8:

3 Power Clean (must be touch and go)

Part 2:

Brandon’s BDay WOD:

10,9,8,7,6,5,4,3,2,1

Power Clean (135/95),

Burpees over Bar,

T2B***

1 Bar MU after each round


OLYMPIC LIFTING:

Part 1:

Snatch High Pull + Power Snatch + Hang Power Snatch :
4 @ 50%,
3 @ 55%,
3 @ 60%,
3 @ 65%,
2 @ 70%,
2 @ 75%,
2 @ 80%,
2 @ 85%

Part 2:

Snatch Balance + Overhead Squat

3 x 3 at 90 % (of Max Snatch )


FitWOD:

Part 1:

For Time 10,9,8,7,6,5,4,3,2,1

KB Swings (1.5pd/1pd),

Burpees Over KB,

V-Ups,

Air Squats

Part 2:

Accumulate 4 mins of Plank Hold


 

Of The Day-06/19/2017

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WOD:

Part 1:

Modified “Maya” AMRAP 17:

20 Cal Row,

17 Power Snatch (75/55),

20 Box Jumps (24/20),

17 Wallballs (20/14)

Part 2:

3RNFT:

Farmer’s Carry D&B 4 Lengths (2pd/1.5pd) — must be unbroken,

12 V-Ups,

:45 sec Wall Sit


STRENGTH:

Part 1:

With 90 % of 1RM Back Squat

75 % x 5

85 % x 3

95 % x 1+

Part 2:

400m Walking Lunges


 

Of The Day-06/14/2017

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WOD:

Part 1:

Partner WOD:

For Time:

6x200m Run Relay (I go, you go),

100 Ring Pushups (partner must be in a pushup plank hold),

50 Thrusters (135/95) (partner must have bar in rack position)


STRENGTH:

Part 1:

90 % of Strict press

70 % x 3

80 % x 3

90 % x 3

Part 2:

3 Rounds of;

10 Kneeling landmine press / Arm

0:45 sec weighted Plank Hold

5 tempo ring dips (3-2-1)


 

Of The Day-06/13/2017

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WOD:

Part 1:

Work to Heavy Single in the following Complex:

1 Snatch Pull + 1 Squat Snatch

Part 2:

Lurong Living WOD 1

5 min AMRAP:

10 Power Snatch (95/65),

10 Box Jump (24/20)

–Rest 2 mins–

5 min AMRAP:

10 OHS (95/65),

10 Box Jump (24/20)


OLYMPIC LIFTING:

Part 1:

Hang Power Clean 5×3 at 75 %

Part 2:

Front Squat + Jerk to MAX


FitWOD:

Part 1:

5 min AMRAP:

10 DB Power Snatch (50/35),

10 Box Jump(24/20)

–Rest 2 mins–

5 min AMRAP:

10 Jumping Lunges,

10 Box Jump (24/20)

Part 2:

Finisher:

3 RNFT:

100 Flutter Kicks,

:45 Plank Hold


 

Of The Day-06/12/2017

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WOD:

Part 1:

Every 2 mins for 6 Rounds:

20/16 Cal Row,

Even:

Max Back Rack Lunge Steps (135/95),

Odd:

Max S2O (135/95)

–Rest :90 btw Rounds–

Part 2:

3RNFT: :

30 Sec L-Hold/Tuck Hold,

10 Sumo Stance Good Mornings – Athletes choose weight


STRENGTH:

Part 1:

90% Back Squat

70 % x 3

80 % x 3

90 % x 3

Part 2:

3 Rounds; ( 2min rest between rounds )

10 x back rack barbell step up

10 x deficit RDL, stand on 4” plate

( use same barbell for each movement, increase weight each round )