Archive for April, 2017

20170414 Friday Open WOD

Posted: April 13, 2017 by courtland07 in Uncategorized

SSS

Weighted Dip- 5×3 Use 75% of 13Aug weight

WOD

5 Rnds: 3 (per side) Turkish Get Ups KB

or

Dumbbell Increase weight each round Rotating or One Side x3

SCALE

None

20170405 Wednesday Open Wod

Posted: April 4, 2017 by courtland07 in Uncategorized

WOD

“Air Force WOD” For time:

20 Thrusters (95/65)

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill onc he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. 20 min cap.

SCALE

A. 85/60

B. 75/55

20170404 Tuesday Open WOD

Posted: April 3, 2017 by courtland07 in Uncategorized

SSS

Bench- 5 @ 75%, 3 @ 80%, 2 @ 85%, 1 set to failure @ 90% of 3RM

WOD

EMOM for 12 Min 2 Jerk Behind Back (165/115) 10 Double Unders

SCALES

Jerk Weight A. 135/95 B. 115/85

DU A. 4x SU

20170403 Monday Open WOD

Posted: April 2, 2017 by courtland07 in Uncategorized

WOD

3 rounds for time:
One minute of 135/105-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135/105-lb. power cleans
Rest one minute