WOD 5/16

A. Spend 8 minutes working up to your 3 rep max weighted pistol / leg
*Scale / progression:
Front Loaded WTD Lateral Step-up
– Hold a DB / KB in goblet positions
– Box Height should mimic full ROM of pistol
*Record heaviest weight

B. In 20:00 Minutes:
Split jerk or Power jerk
3-2-2-2-1-1-1-1
*build each set
*PreTest for next strength cycle
*Record Heaviest Weight

C. 6:00 AMRAP
1 jerk @ 135 / 75 / 55
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
*Time recorded

Scaling Guide:
– 30 – 100 reps.
– Scale up: 155lbs/95lbs

Optional ‘Cash Out’:
4:00 AMRAP
10 burpees
10 toes to bar

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek

WOD 5/15

A.
14:00 EMOM
Min 1 – 1 Power Snatch @ 90-100%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B.
Open 11.4
10 minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats @ 120 / 90 / 45
10 Muscle-Ups
(Scale: 6 Ring MU-> 6-10 BMU -> 10 CTB Pull-ups –> Pull-ups Progression)
*total reps recorded

Scaling Guide:
– 0.95 – 1.3 rounds (or about 95 – 130 total reps).
– Scale Up: Use the ’round number’ on the plates: 135 / 95

Optional ‘Cash Out’:
200m run
4 rounds of cindy
200m run

WOD 5/13

A. With a Partner find a 3 RM DL in 15:00

B. 20:00 AMRAP (as many rounds as possible)
12 supine ring rows
200m bumper plate farmer carry@ 45s / 25s / 15s
15 Russian Russian KBS @ 32K / 24K / 16K
*Partners split all reps, Farmers walk together sharing one set of plates

Airrosti Injury Assessment Day!
Reserve your spot HERE

 

WOD 5/12

A. 6:00 EMOM
3 hang Power  snatch + overhead squat. *Empty Bar to 50-60%.

B. 12:00 EMOM
Min 1 – 3 Power Snatch @ 80-90%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises, Increase press weight same as Monday

C. 5 rounds
8 dumbbell hang power cleans @ 45 / 35 / 20 lb
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running

Scaling Guide:
– 6 – 10 min, about 2 min per round.
– Scale Up: 53/35lb kb

 

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WOD 5/11

A. Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.

B. 5 Rounds (30:00 total minutes)  

In 3:00
6 ‘heavy’ power cleans or squat cleans @ 155 / 105 / 65
15/10  push-ups
Row or Assault bike for max calories
3:00 Rest
*work with a partner, one person works one rests. Score individually.

Scaling Guide:

– 80-160 Calories, about 20-25 calories per round.
– Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.

“The biggest competition is myself. I am not looking to follow others or pull them down. I’m planning to test my own boundaries.” -Rain

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WOD 5/10

A. 15:00 EMOM
Min 1 – 3 Front Squat
Min 2 – 3 Strict Static Dips
Min 3 – Rest
*Build each set, goal is to a heavy challenging weight but does not have to be a max

B. 10 Thrusters  @ 135 / 85 / 55
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Time recorded

Scaling Guide:
4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
200m run

“Be sure you put your feet in the right place, then stand firm.” – Abraham Lincoln

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WOD 5/9

A. Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack.

B. 5 rounds for time.
5 OHS @ 135 / 85 / 55
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
*time recorded

Scaling Guide:
– 10:30 – 17 minutes, about 3:00 per round including the rest.
– Scale Up: 155/105 & Chest to Bar Pull Ups

Congrats to all our Night of Champions participants! Flex what yo’ mama gave ya! 

WOD 5/8

A.
14:00 EMOM
Min 1 – 2 Power Snatch @ 80-90%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B.
Max meters in 9:00
10 Power Clean & Jerks @ 155 / 105 / 65
Run as far as possible
*Record distance run in meters by 100 m intervals.
Scaling Guide:
– 1000 – 2000m.
– Scale Up: 185/125

 

 

Optional ‘Cash Out’:
4:00 AMRAP
12 Russian Kb swings
8 burpees

WOD 5/6

A. 800 M Run (Together)
10 Rounds (alternate / round)
10 Front Squats @ 115/75 lbs
10 Burpee Box Jump or Step-Overs @ 24″/20″
800 M Run (Together)
*time recorded
*teams of two, alternating each round (each person will do 5 rounds)

 

 

WOD 5/5 – Night Of Champions!

A. Coaches choice warm-up and skill practice


B.“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
*rounnds + reps recorded
*PreTest: Bodyweight  

Tonight – Night Of Champions! 

Athlete Check-in: 6:30 pm
WOD 1 start time: 7:00 pm

BYOB! Come out and let’s have some fun!

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