Monday - May 21st, 2018

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Monday - May 21st, 2018

CLASS WOD

“Cindy Got Jacked”
For Time: 
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

*Thanks Comp Train for the awesome programming

PROGRAMMING

1. Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

2. Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

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Saturday - May 19th, 2018

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Saturday - May 19th, 2018

CLASS WOD

“Bike Drop”

Teams of 3:
For Time (30 Minute Cap): 
65/45 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
65/45 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
65/45 Calorie Assualt Bike, 45 Power Snatches, 45 Thrusters (115/80)
65/45 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
65/45 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

 

*Thanks Comp Train for the awesome programming

PROGRAMMING

1. Midline
15:00 Recovery Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 GHD Sit-Ups

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Friday - May 18th, 2018

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Friday - May 18th, 2018

CLASS WOD

"Boat Race"
3 Rounds
500m row
400m run
3 mins rest

PROGRAMMING

1. Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

2. Skills
AMRAP 5:
7 Unbroken Toes to Bar

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Wednesday - May 16th, 2018

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Wednesday - May 16th, 2018

CLASS WOD

"Snake Bite"

OPTION A
For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

OPTION B
For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

OPTION C
For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

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Tuesday - May 15th, 2018

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Tuesday - May 15th, 2018

CLASS WOD

1. “Anchored Down”
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

PROGRAMMING

1. Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

2. Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

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Monday - May 14th, 2018

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Monday - May 14th, 2018

CLASS WOD

"Double Crossed"
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

*Thank you CompTrain for the awesome programming!

PROGRAMMING

1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times

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Saturday - May 12th, 2018

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Saturday - May 12th, 2018

CLASS WOD

"Lava Run"
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Body Armour
Not For Time: 
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups

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Friday - May 11th, 2018

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Friday - May 11th, 2018

CLASS WOD

"Slasher"
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Tempo Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

2. Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts

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