08.24.2023

Strength
Test max back squat OR
5 sets of 5 reps
3 tempo front squats @ 2211 + 2 front squats
@70-73%



WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95  115/75   75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls 
15 C2B pull ups/ pull ups
10 S2OH 135/95

07.25.2023

Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
 
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans  155/105  135/95  115/75  95/65
2 rope climbs
5 shoulder to overhead  155/105  135/95  115/75    95/65
Rest 2:00

05.16.2023

Mobility
1:00 wrist stretches- forward and backward rocks
banded lat stretch x 30 seconds/side
barbell overhead hold x 30 seconds- light load 
 
 
 
Strength
Wendler week 2 cycle 3
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN  115/75
SC  75/55

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters

03.27.2023

Strength
Wendler week 3
strict press
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead  115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
 
Accessory WOD
1:00 Dynamic couch stretch each side- rock forward and back in that stretch
8:00 AMRAP
10 single leg hip thrusts/side
10 psoas march with a band/side

03.11.2023 Partner WOD

WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights:  135/95  115/75  95/65

then 
100 cals row or 80 cals bike

then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights:  115/85  95/65  75/55

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45