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

20170331 FRIDAY OPEN WOD

Posted: March 30, 2017 by courtland07 in Uncategorized

SSS

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

WOD

12 Min AMRAP:

100M Run

5 C2B Pull-ups

10 OHS 115/85

20170329 Wednesday Open WOD

Posted: March 28, 2017 by courtland07 in Uncategorized

WOD

4 Rnds ea. For time:

4 Weighted Dips/60 Yd Shuttle Run’(5/10/15)

SCALE

Dips

  1. @ BW

  2. Jumping

  3. On Box

20170328 Tuesday Open WOD

Posted: March 27, 2017 by courtland07 in Uncategorized

SSS

Power Clean 8×2- Start @ 80%

WOD

10 Min AMRAP:

10 Ball Slams @ heaviest weight

4 Front Squats @ 185/125

SCALE

FS

A. 165/110                                 B. 135/95

20170327 Monday Open WOD

Posted: March 26, 2017 by courtland07 in Uncategorized

SSS

Press –

5 @ 75%,

3 @ 80%,

2 @ 85%,

1 set to failure @ 90% of 3RM

WOD

2 Min Max HSPUs

1 Min Rest

2 Min (L) Dumbell Thruster 35/20

1 Min Rest

2 Min (R) Dumbell Thruster 35/20

1 Min Rest

2 Min Max Double Unders

SCALE

HSPU

A. 1 ab mat under head

B. 2 ab mats under head

C. Pike Push-ups

DU’s

No scale.  If no DUs, 2 min practice