Snatch-a-roni – WOD 081516
August 24, 2016

Snatch-a-roni – WOD 081516


Warm up
500 meter run
Then- Snatch tekkies with an empty bar
Mobility
Lacrosse Ball in the shoulders 2 min
Foam Roll Piriform is 90 sec
Strength 
Build to a heavy 3 reps Power Snatch
Conditioning
3 Rounds:
10 Power Snatch @ 60% of whatever you did in the strength
400 Meter Run
August 23, 2016

Gummy Worms – WOD 082316


Warm Up
Animal Walks
Then warm up to your Squat working weight
Squats
4 sets of 2/4 @ 80% of Monday’s working weight
Mobility
Foam Roll Lats 90 sec
Pigeon Pose 90 sec
Conditioning
Tabata:
Push Press 45/35
Push Ups
Sumo Deadlift High Pull 70/53
Row for Cal.
August 22, 2016

Go Heavy or Go Home – WOD 82316


Warm Up
EMOM 4
10 Jumping Lunges
5 Pullups or Ring Rows
10 Hollow Rocks
3 Burpees
Mobility
Foam Roll Quads 2 min e/s and t-spine 10 -12 passes
Strength
3 x 5 Strict Press
Building
Conditioning
4 Rounds:
21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees
August 21, 2016

Oijas Voice – WOD 082216


Warm Up
3 min air dyne or row
Then warm up to your working weight for squats
Squats
4 – 6 sets of  2/4 F. Squat/B. Squat @ 100% of your 1RM Front Squat
 *This is the last week of heavy squat in this cycle before we test…Yay, it’s almost over!
 This week is heavy, next week we will be deloading and then we test the following week. You are going to find the barbell movements and loads for the WoD’s next week sparse. The reason is I want you to be well recovered and do not want to over tax the CNS so that we get the most accurate numbers when we test out.
Mobility

Couch Stretch 90 sec E/S

Conditioning
AMRAP 14:
15 Plate Ground To Overhead (45/25)
25 Sit-Ups
10 Hang Power Cleans 95/65
 
August 18, 2016

081816


Warm Up
3 rounds
5 supermans
10 Hollow/arch on rig
10 air squats
10 yard Bear Crawl
Mobility
Lacrosse Ball calves 90 sec e/s
Squats
3 sets of 4 front squats at 75% of your 1rm front squat. *no tempo this week
Conditioning
5 Rounds:
12 Hang Power Snatches (95/65)
25 Wall Balls
August 17, 2016

WOD 081816


Warm up
PVC 3 rounds
10 Shoulder pass thru
10 OH Duck Walks
10 Hollow rocks
10 Snatches
Mobility
Foam Roll Lats 2 min
Adductor Stretch on wall
Strength 
Build to a heavy 3 reps Push Press
Conditioning
3 rounds for time of:
50 Pistol squats alt.
7 Muscle-ups
10 Hang power snatch 115/80
August 16, 2016

WOD 081716


Warm Up
400 Meter Run
Then 2 rounds of Cindy
Squats
6 sets of 2/4 @ 94% of Mondays weight
Mobility
Lacrosse Ball in Psoas & Rhomboids 2 min ea
Conditioning
4 Rounds:
100 Meter Sprint
21 Walking Lunges
15 Pull-Ups
9 Burpees
August 15, 2016

The Chief – WOD 081616


Warm Up
Clean Tekkers
Mobility
Foam Roll Thoracic spine
& Piriformis 90 sec each
Strength
12 min to build to a heavy 3 rep power clean
Conditioning
“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 Minute between rounds. Only full rounds count.
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