2.16 - 2.22

MONDAY

Short Sprint WOD with moderate weight Olympic lifts , focus on maintaing proper form.


OLYMPIC LIFTING PRE WOD

5 x 2 Snatch High Pulls + 1 Muscle Snatch


BLACK AND GREEN

GREEN (substitute 135/95 for a challenging weight )

10 Calories

10 Snatches 135/95

20 Calories

10 Snatches 135/95

10 Calories


WEDNESDAY

Typical open style WOD a couplet comprised of a barbell and a gymnastic movement . The box jumps as a finisher should be approached as aggressive as if its another  WOD.

GREEN

12 Minute AMRAP

Pick a challenging weight and gradually increase each round

15 Hang Power Clean
20 Burpees
15 Hang Power Clean
15 Burpees
15 Hang Power Clean
10 Burpees
15 Hang Power Clean
5 Burpees
15 Hang Power Clean


BLACK

12 Minute AMRAP

15 Hang Power Clean 75/55
20 Burpees
15 Hang Power Clean 95/65
15 Burpees
15 Hang Power Clean 115/75
10 Burpees
15 Hang Power Clean 135/95
5 Burpees
15 Hang Power Clean 155/105

Rest 2 Minutes

1 Minute AMRAP Box Jumps 30/24
2 Minute AMRAP Box Jumps 24/20

Rest 1 Minute

3 Minute AMRAP Wall Ball 20/14


THURSDAY

Gymnastic endurance , the triplet features 3 levels of difficulty and skill so our pace should be steady/consistent .

BLACK AND GREEN

GREEN pick two Mini WODS to complete based on areas of greatest weakness

21-15-9
Hand Stand Pushups
Dips
Pushups

Directly into

21-15-9
Toes to bar
V-ups
Tuck Crunches

Directly into

21-15-9
Chest to bar pullups
Chin ups
Pullups


SATURDAY

Focusing on being able to hit large sets of squats at a moderate weight after our lower body explosiveness is taxed .

GREEN

3 Rounds For Time At a challenging weight

12 Hang Power Clean and jerk
9 Thrusters 
6 Power Snatch 
3 Front Squats


BLACK

5 Rounds For Time

12 Hang Power Clean and jerk 115/75
9 Thrusters  115/75
6 Power Snatch  115/75

Rest 3 Minutes

5 Min AMRAP
Back Squat 225/135
Only Sets of 5 or larger  Count


STRENGTH
GREEN


3 Max unbroken sets of
Rest as needed between attempts, do not change movements until all 3 sets are completed
-Pull-ups
-Dips
-Toes to bar
-Pushups

 

BLACK

4 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 4 sets are complete
-Pull-ups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the


SUNDAY

Upper body strength style WOD working on our shoulder girdle and extenders. 

 

BLACK AND GREEN

GREEN Substitute the 3 Muscle ups for 3 tip toe muscle up progressions

12 Minute AMRAP

3 Muscle ups
5 Push Press 155/115
8 Toes to bar

Rest 3 Minutes

25 Burpees

Rest 2 Minutes

25 Burpees

Rest 1 Minute

25 Burpees