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2017

WOD



9/23/2017
WOD
With a partner, on a running clock:
200m walking lunge (together)
50 STOH @45/30/20 (double DB)
50 Cal row
Then,
From 20:00-28:00 
Find a 1RM Hang snatch

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WOD



9/22/2017
STRENGTH WOD
Find a 1RM Thruster

WOD
FOR TIME:
Run 800m - 20 KBS @70/53/35
Run 400m - 20 HSPU
Run 200m - 20 KBS 

EXS
Sots press 4x3, 3x2, 2x1


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WOD



9/21/2017
WOD
5 Minute AMRAP:
3 rounds: 12 DL,
9 Hang clean + 6 STOH @115/75/45
Max reps box jumps
...Rest 5 Mins...
5 Minute AMRAP:
2 rounds: 12 DL,
9 Hang cleans + 6 STOH @135/95/65
Max reps box jumps
...Rest 5 Mins...
5 Minute AMRAP:
1 round: 12 DL,
9 Hang cleans + 6 STOH @155/105/70
Max reps box jumps

EXS: Back rack lunges 5x8 @70% (back squat)


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WOD



9/20/2017
STRENGTH WOD
Clean + Split Jerk x3@70%, x3@75%, 2x3@80%
Clean pull w/ pause off floor, below knee & power pos 5x3@85%

WOD
8 Min AMRAP:
10 T2B/15 sit-ups 
30 Dubs 

EXS
3 sets: 1 Min L-sit hold + 100m farmers carry


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WOD



9/19/2017
STRENGTH WOD
EMOM x10= 1 Front Squat w/ 2 sec pause @85%

COACH ROBBIE'S BDAY WOD
FOR TIME: 27-16-9-16-27
OHS @95/65/45
C2B pull-ups
Calorie row

EXS
4 rounds: 30' HS walk (or 20 shoulder taps)
+ 30' back rack carry @110% (back squat)

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WOD



9/18/2017
STRENGTH WOD
Snatch x3 @70%, x3@75%, 2x3 @80%
Snatch pull w/pause off floor, below knee, power pos 5x3@80%

WOD
EMOM for as long as possible:
7 Thrusters @95/65/35
7 Burpees over bar

EXS
BTN split jerk 3x1 @80%, 3x1@85%


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WOD



9/17/2017
SUNDAY BARBELL
1. Clean + Split Jerk
    10 rounds every 2:30 complete 2 squat cleans + 1 split jerk (climbing)
2. Push Press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max strict pull ups after each set
3. 3x10 weighted box step ups

WOD
8 RFT
12 DL @225/155/105
21 KBS @70/53/35

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WOD



9/16/2017
WOD
With a partner, 2 RFT:
800m Med ball run @20/14
10 Rope climbs 
10 Clean & jerk @155/105/70
10 MU
• Split reps evenly! (Run together, 1 MB)


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WOD



9/15/2017
STRENGTH WOD
Push press 3x5 @70%, 2x5@75%
Push jerk x3@65, x3@70, x3@75, 2x2 @80%


WOD
FOR TIME: 21-18-15-12-9
Front Squat @155/105/70
Ring dips 

EXS
Find a 1RM snatch balance


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WOD



9/14/2017
STRENGTH WOD
3 rounds: 10 DB Box step ups @45/25/20
1 Min HS hold
25 Sit-ups 

WOD
Row 500m x5 -- rest 2 Mins btwn 

EXS
DL 5x3 @75%, 3x2@80%


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BARBELL CLUB
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