170711
Skill/Strength 20:00 EMOM: Mins 1-5: 1 Power Snatch + 2 Snatch Balances Mins 6 & 7: Rest Mins 8-14: 2 Snatches Mins 15 & 16: Rest Min 17-20: 3 Snatch Pulls (90%, 95%, 100%, 105%) WOD Tabata: 6″...
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WOD 4 RFT: 5 Deadlifts (70% of 1RM DL) 6 Box Jumps (30/24″) 300m Run Rest 2:00 *16:00 Cap Skill/Strength 5:00 AMRAP: Strict Pullups
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WOD 25:00 EMOM: Min 1: 0:20 Supine L-sit hold on Pull-up bar Min 2: 12/9 Cal Row Min 3: 0:30-0:45 Handstand Hold Min 4: 15 Slam balls Min 5: 5-10 DB Cuban Press
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Skill/Strength Every 2:00 for 7 rounds: Clean and Jerk 5 at 40% 4 at 50% 3 at 60% 2 at 70% 1 at 80%+/- 1 at 90%+/- 1 at 100%+/- WOD For Time: 21-15-9 Hang Power Cleans (115/75#) CTB Pullups *8:00 Cap
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WOD In teams of 3: For Time: 90 Cal Row or 75 Air Bike 90 KBS (53/35#) 90 Burpees 90 WBS (20/14#) 90 Pushups 90 Jumping Lunges *One person must be running 200m at all times *30:00 Cap
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WOD 3:00 AMRAP: 3 Power Cleans 3 Front Squats 3 Push Jerks *RX 115/75# *Rx+ 135/95# Rest 3:00 3:00 AMRAP: 3 Power Cleans 3 Front Squats 3 Push Jerks *RX 135/95# *Rx+ 155/105# Rest 3:00 3:00 AMRAP: 3...
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Skill/Strength 16:00 conversational AMRAP: 7-10 Tempo Pushups (33X0) 12-15 Feet Elevated Glute Bridges (each leg) 10-15 DB/KB Upright Row (total) 12 Double KB box step ups (20/20″, total) WOD 3 RFT: 21...
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Skill/Strength 15:00 EMOM: 1 Snatch Min 1: 55% Min 2: 60% Min 3: 65% Min 4: 70% Min 5: 75% Min 6: 60% Min 7: 65% Min 8: 70% Min 9: 75% Min 10: 80% Min 11: 75% Min 12: Rest Min 13: 80% Min 14: Rest Min...
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Skill/Strength 16:00 EMOM: Min 1: Bottom of Pushup Hold Min 2: L-Sit Hold on Pull-up Bar Min 3: Ring Support Hold Min 4: Wall Facing Handstand Hold WOD “Annie” 50-40-30-20-10 Double Unders Sit-ups...
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WOD In 5:00: 400m Run Buy-In, then AMRAP: 12 Deadlifts (155/105#) 12 Bar Facing Burpees over Barbell Rest 5:00 In 5:00: 300m Run Buy-In (mb 207), then AMRAP: 9 Deadlifts (185/125#) 9 Bar Facing Burpees...
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Skill/Strength Every 1:30 for 7 Rounds: 2 Behind the Neck Split Jerks *From the rack *Start with 40% of your 1RM Split Jerk and build to no more than 70% 1RM 7:00 EMOM: 1 Squat Clean + Split Jerk...
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WOD For Time: 50 Box Jumps, (24/20″) 50 KBS (53/35#) 50 Situps 50 WBS (20/14#) 50 Burpees *20:00 Cap Skill/Strength 5:00 AMRAP: Strict Pulling work A. L-Sit Pullups (knees tucked ok) B. Strict Pullups...
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Skill/StrengthEvery 2:30, for 6 Sets:Back Squat8-6-5-4-3-15 *Start ~60% of 1RM BS and build up to a heavy triple for the day*Perform set of 15 reps at 65% of your heavy triple*Rest 2:00 after each set...
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WOD 23:00 Conversational AMRAP: 10-15 Banded Tricep Extensions 10-15 DB/KB Row (each) 10-15 BB Bicep Curls (total) 10-15 DB/KB Upright Row (total) Cashout Accumulate 2:00-3:00 in a Hand Stand Hold
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WOD Every 5:00 for 4 Rounds: 12 Front Rack Step Back Lunges (135/95#) 400m Run 12 Pull-ups *Score is fastest time and slowest rounds
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WOD9 RFT:7 Power Cleans (185/125#)8 Burpee Box Jump Overs (30/24")*For Burpee Box Jump Overs, use the 2017 Regionals standards*25:00 Cap
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Skill/Strength 16:00 Conversational AMRAP: 5 Tempo Bench Press (22X0) 12 DB/KB Upright Row 3-6 Weighted Pullups or BW Strict 5-10 Strict Pullups or Ring Rows *Transition quickly from each movement,...
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August 2017 Newsletter
General Update It’s hard to believe that summer will be coming to an end very shortly. Our small town will increase in population as VT students return for the fall semester. Soon we’ll be gearing up...
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WOD 4RFT: 400m Run (25/15# plate) 24 Goblet Squats with plate 12 Burpee Box Jumps (24/20″) *20:00 Cap Skill/Strength 3 RNFT: 40′ Right Arm Overhead DB/KB Walking Lunge 40′ Left Arm Overhead DB/KB...
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